Ham and Asparagus Frittata

Asparagus is an elegant and delicious vegetable that pops up in all sorts of appetizers and entrees with the arrival of spring. It is a delightful addition in this tasty Italian omelet called a frittata. It can be served for breakfast, brunch or even dinner!

Ham and Asparagus Frittata
By Mixed Salad Annie - Adapted from Cooking Light
2/3 cup chopped lower-sodium ham (about 3 ounces)
1/2 cup (2 ounces) shredded low-fat cheddar cheese
1/4 teaspoon black pepper
1/8 teaspoon salt
3 large egg whites
2 large eggs
1 tablespoon olive oil
1/2 cup chopped leeks
1/2 cup chopped roasted red peppers, patted dry with paper towels
1/2 cup slices asparagus (cut into 1-inch pieces)
1/4 teaspoon Italian seasoning

Preheat broiler.

Scrample egg whites and eggs in a medium bowl; mix in ham, cheese, black pepper and salt.
Heat the olive oil in a 9-inch nonstick skillet over medium-high heat. Add onion, roasted peppers, and asparagus; sauté 3-5 minutes. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges.

Asparagus - As a Side Dish and In a Main Dish

Roasting Asparagus Really Does Bring Out The Best Flavor

I almost forgot how much I liked asparagus until I ate it recently. It had been a while since I had it last. I think I had been avoiding it because I may have had a few bad cooking experiences with it in the past. Sometimes fresh asparagus can be tough and stringy at the stem. I have learned a few tricks over the years to prevent this from happening. And now I'm passing them on to you!
By the way, asparagus is really good for you too. According to the world's healthiest foods website, it provides a wealth of B vitamins including 157% of the daily value for B3, 99% of the daily value for B6 and 96% of the daily value for folate.

Roasted Asparagus
Parade Magazine April 2006

1 pound medium sized asparagus
2 tablespoons extra virgin olive oil
salt and pepper, to taste
I didn't use the next 2 ingredients:
1 tablespoon chopped fresh leaf parsley
2 lemons, halved for garnish

Preheat oven to 400 degrees F. In a roasting pan, coat the asparagus with oil, salt and pepper. Arrange in a single layer, facing the same direction. Cover with foil and roast for 10 minutes. Remove foil and roast for 10 minutes. (I roasted them for 15 minutes at this point). Arrange on a platter, garnish with parsley and lemon halves.

Mixed Salad Annie Quick Tip:
Prepare the asparagus by washing under cold water. Take one asparagus and holding with both hands towards the bottom end, snap the asparagus in half. This is the natural breaking point where you should trim the remainder of the asparagus. Just line them up in a single layer and cut them all at the same point. I also peel the asparagus about 1 inch from the bottom with a vegetable peeler to ensure a tender stem.


Healthy Asparagus Omelet
Mixed Salad Annie

1 large egg and 1 egg white
1 tablespoon skim milk
salt and pepper to taste
5 asparagus spears, cooked and cut into small pieces
1 slice of low-fat, low-sodium swiss cheese (I used Alpine Lace)
1 tablespoon buttery spread (I used Smart Balance)

Heat a small non-stick skillet over medium-low heat. Whisk the eggs, milk and salt and pepper. Add spread to the skillet and then the eggs. Let eggs set for a minute or two, lifting the sides of the egg while tilting the skillet to allow the loose egg to flow under. When the egg is no longer loose on the top, add the asparagus and cheese and fold over one side of the egg on top of the other. Allow to cook for another minute. Flip omelet over and cook for 30 seconds more. Slide onto a heated plate and enjoy.

Mixed Salad Annie Quick Tip:
Once the omelet has been flipped over, take the plate you intend to eat on and place the top over the skillet while the omelet cooks for 30 seconds. This will warm your plate and also help melt the cheese.