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Breakfast: Smoked Salmon Frittata
Delicious frittata that is sure to please even the fussiest of breakfast connoisseurs.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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3 tbsps nonfat dry milk
1/2 cup liquid egg substitute
1/2 tbsp fat free sour cream
1/4 tsp marjoram, chopped
1 dash black pepper
1 tbsp extra virgin olive oil
8 spears medium asparagus
1 tsp chopped chives
1/2 small onion, bermuda
1/4 cup water
1 tbsp salmon roe
smoked salmon
Instructions
1. Boil 1" water in large skillet. Add asparagus and cook, uncovered, until tender-crisp.
2. Coat an ovenproof 8" skillet with cooking spray and place of medium-low heat until hot.
3. Add oil and sauté onion until soft. Add asparagus. Add smoked salmon and remove from heat.
4. Preheat the broiler. Combine egg substitute, water, dry milk, marjoram, and pepper. Pour over salmon mixture.
5. Cover and cook over med-low heat for 7 minutes or until bottom is set and top is slightly wet. Place skillet under broiler 4-6" from heat source until frittata is puffed and set, 2-3 minutes.
6. Top with sour cream, salmon roe, marjoram, and chives if desired. Slice into wedges and serve immediately.
7. Try substituting 1 cup of broccoli florets for asparagus and 2 oz of ham for salmon.
8. Note: based on a recipe from South Beach Cookbook.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 268 kcal | ||
| Fat 11.72 g | ||
| Carbohydrate 16.46 g | ||
| Protein 24.52 g | ||
| Iron 33 mg | ||
| Calcium 66 mg | ||
| Cholesterol 46 mg | ||
| Monounsaturated Fat 6.6 g | ||
| Polyunsaturated Fat 2.51 g | ||
| Saturated Fat 2.1 g | ||
| Sodium 252 mg | ||
| Sugar 13.44 g | ||
| Potassium 894 mg | ||
| Vitamin A 32 mcg | ||
| Vitamin C 27 mg | ||
| Fiber 1.6 g | ||
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