Shiitake Mushroom and Asparagus Frittata with Smoked Salmon
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Preparation time: 12 minutes |
4 servings |
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Cooking time: 12 minutes |
108 calories per serving, 32% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge–effect ingredients: |
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High in omega-3 fatty acids, this breakfast wonder makes your RealAge younger by 4.9 days. |
Mushrooms, asparagus, egg whites, soy milk, salmon (healthy fat, healthy protein, B vitamins, including folate) |
ingredients
Butter-flavored cooking oil spray
6 ounces shiitake mushrooms, stems discarded, caps sliced
6 ounces asparagus spears, trimmed and cut into 1-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
preparation
Heat 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.
substitutions: Crimini mushrooms may replace the shiitake mushrooms, but with some loss of flavor; lox that is not salty may replace smoked salmon.
tips: This dish keeps well. If there is any left over, take it on a picnic or have it for a snack.
nutritional analysis
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Total fat (g) 3.9 |
Sodium (mg) 805 |
Vitamin A (RE) 77 |
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Fat calories (kc) 35 |
Calcium (mg) 33 |
Beta-carotene (RE) 41 |
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Cholesterol (mg) 63 |
Magnesium (mg) 27 |
Vitamin C (mg) 13 |
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Saturated fat (g) 1.3 |
Zinc (mg) 0.8 |
Vitamin E (mg) 1.4 |
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Polyunsaturated fat (g) 0.7 |
Selenium (mcg) 36 |
Thiamin B1 (mg) 0.1 |
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Monounsaturated fat (g) 1.4 |
Potassium (mg) 439 |
Riboflavin B2 (mg) 0.5 |
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Fiber (g) 1.3 |
Flavonoids (mg) 0 |
Niacin B3 (mg) 3.6 |
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Carbohydrates (g) 5.0 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.20 |
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Sugar (g) 1.3 |
Fish (oz) 1 |
Folic acid (mcg) 60 |
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Protein (g) 13.7 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 1.2 |
FOR LUNCH