Ham and Asparagus Frittata

(I love that this recipe was created by a dietician and MPH.)

2/3 cup chopped 33%-less-sodium ham (about 3 ounces)
1/2 cup (2 ounces) shredded low-fat Jarlsberg cheese
1/4 teaspoon black pepper
1/8 teaspoon salt
3 large egg whites
2 large eggs
Cooking spray
1/2 cup finely chopped onion
1/2 cup finely chopped bell pepper
1/2 cup (1-inch) slices asparagus
1/4 teaspoon Italian seasoning

Preheat broiler.
Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.
Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 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.
Yield: 2 servings (serving size: 2 wedges)

NUTRITION PER SERVING
CALORIES 251(33% from fat); FAT 9.2g (sat 3.4g,mono 3.5g,poly 1.1g); PROTEIN 31.3g; CHOLESTEROL 247mg; CALCIUM 373mg; SODIUM 791mg; FIBER 2g; IRON 2.1mg; CARBOHYDRATE 9.6g
Elaine Magee, M.P.H., R.D.
Cooking Light, APRIL 2004