Red Pepper Asparagus Frittata

Choose your favorite vegetables, and add cooked sausage or bacon if desired, for a great high protein breakfast. Studies have found that starting the day with a high protein breakfast significantly improves appetite control and reduces unhealthy snacking in the evening. A high protein breakfast leads to increased feeling of fullness and seems to reduce food cravings later in the day.

(American J Clinical Nutrition, April 2013)

1/2 tablespoon butter or margarine
1/2 medium red pepper, finely chopped 1/4 pound asparagus, cut in 1″ pieces 3/4 cup Egg Beaters® 99% egg substitute or 3 eggs 1/3 cup cottage cheese, 2% fat 1 teaspoon dry mustard 1/2 teaspoon salt 1/4 tablespoon ground pepper 1/4 cup shredded cheese, optional

Preheat oven to 400 degrees. In an 8 inch, oven-proof, non-stick skillet, heat butter. Add peppers and cook until tender. Add asparagus and cook until tender-crisp. (If desired, add cooked bacon or sausage at this point.)

In a medium bowl, combine Egg Beaters or eggs with cottage cheese, dry mustard, salt, and pepper. Using a hand held immersion blender, blend until smooth. Pour into skillet and cook over medium heat for about 5 minutes or until egg mixture begins to set around the edges. Loosen slightly with a spatula. Place skillet in oven and cook uncovered for 8 – 10 minutes or until middle is set and it is beginning to brown.

If desired, top with shredded cheese and return to the oven until cheese is melted.

Serves    1

Nutritional Information per serving made with Egg Beaters:

Calories: 220
Fat, gm.: 7
Protein, gm.: 23
Carbs, gm.: 16
Cholesterol, mg.: 20
Fiber, gm.: 2.5

Serves    1

Nutritional Information per serving made with eggs:

Calories: 340
Fat, gm.: 20
Protein, gm.: 28
Carbs, gm.: 10
Cholesterol, mg.: 560
Fiber, gm.: 2.5