A frittata is a crust-less quiche that is a versatile dish that can easily be served for breakfast, lunch or dinner.

Asparagus & Parmesan Frittata

6 extra-large egg whites or 1/2 cup Egg Exchange
2 tablespoons nonfat or low fat milk
1 tablespoon sliced green onion
1 1/4 teaspoon crushed, dried basil or fine herbs

Dash pepper
1/2 cup cooked asparagus, cut into 1-inch pieces or frozen, thawed asparagus, cut up
1/2 cup shredded, low fat Monterey Jack or Swiss cheese
1 teaspoon vegetable oil
1 tablespoon freshly grated Parmesan cheese

1. In a large bowl, whisk together egg whites, milk, onions, herbs and pepper until well combined. Stir in asparagus and cheese.
2. Preheat broiler.
3. Heat oil in an 8-inch, oven-proof, nonstick skillet or omelet pan.
4. Pour in egg white mixture. Cook without stirring over medium heat, about 4 to 5 minutes or until mixture is nearly set.
5. Sprinkle Parmesan cheese over frittata; place under broiler until top is set and lightly browned.

Makes 4 servings.

Nutritional Analysis: For 1 serving: Fat 15 grams; Calories 246; Saturated 9 grams; Protein 24 grams; Unsaturated 6 grams; Carbohydrates 4 grams; Cholesterol 40 mg.

Recipe provided courtesy of Chino Valley Ranchers.