Shiitake Mushroom & Asparagus Frittata with Smoked Salmon
Preparation Time: 12 minutes
Cooking Time: 12 minutes
Calories: 108 per serving
Percent from Fat: 32%
Food as MedicineSM Ingredient: Asparagus
Food as MedicineSM TipAsparagus has more folate than any other vegetable. Too little folate in the diet during pregnancy may cause severe birth defects like spina bifida. In fact, folate deficiency is the most common vitamin deficiency in the world.
Culinary Taste TipThick asparagus stalks are more tender than thin ones because they have less skin in proportion to flesh.
Culinary Technique TipChopping asparagus doesn't affect its antioxidant capacity, but boiling does. Steam or sauté asparagus to maintain its nutritional value.
IngredientsButter-flavored cooking oil spray
6 ounces shiitake mushrooms, stems discarded, caps sliced
6 ounces asparagus spears, trimmed and cut into one inch pieces
5 large egg whites
1 large egg
3 tablespoons fat-free soy milk or milk
2 tablespoons chopped fresh dill
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
4 ounces smoked salmon, coarsely chopped
2 tablespoons reduced-fat sour cream
PreparationHeat an ovenproof, slope-sided, 10-inch skillet over medium heat. Coat with cooking oil spray. Add mushrooms and asparagus; cook 5 minutes, stirring occasionally. Preheat broiler. In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon of the dill, the salt and pepper. Stir in smoked salmon; pour mixture into skillet over vegetables; mix well. Press vegetables down into an even layer under the egg mixture. Cook without stirring until eggs are set on bottom, about 4 minutes (center will be wet). Transfer to broiler; broil 4 to 5 inches from heat for 2 minutes or until eggs are set. Cut into wedges. Drop spoonfuls of sour cream on wedges, and sprinkle remaining 1 tablespoon dill over frittata before serving.
SubstitutionsCrimini mushrooms may replace the shiitake mushrooms, but with some loss of flavor; lox that is not salty may replace smoked salmon.
Nutritional AnalysisTotal fat (g) 3.9; Fat calories (kc) 35; Cholesterol (mg) 63; Saturated fat (g) 1.3; Polyunsaturated fat (g) 0.7; Monounsaturated fat (g) 1.4; Fiber (g) 1.3; Carbohydrates (g) 5.0; Sugar(g) 1.3; Protein (g) 13.7; Sodium (mg) 805; Calcium (mg) 33; Magnesium (mg) 27; Zinc (mg) 0.8; Selenium (mcg) 36; Potassium (mg) 439; Flavonoids (mg) 0; Lycopene (mg) 0; Fish (oz) 1; Nuts (oz) 0; Vitamin A (RE) 77; Beta-carotene (RE) 41; Vitamin C (mg) 13; Vitamin E (mg) 1.4; Thiamin B1 (mg) 0.1; Riboflavin B2 (mg) 0.5; Niacin B3 (mg) 3.6; Vitamin B6 (mg) 0.2; Folate (mcg) 60; Vitamin B12 (mcg) 1.2
Comments on Shiitake Mushroom & Asparagus Frittata with Smoked Salmon
Made this tonight...only I made it a quiche instead of a frittata using a homemade whole wheat pie crust.
Hit with the kids too!
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