Ham and Asparagus Frittata

Gluten Free
Health score
11%
Ham and Asparagus Frittata
45 min.
2
335kcal

Suggestions


Start your day on a delicious note with this delightful Ham and Asparagus Frittata! Perfectly gluten-free and packed with flavor, this frittata is not only a fantastic choice for breakfast but also makes for a satisfying brunch or lunch option. With a blend of fresh asparagus, savory ham, and creamy low-fat Jarlsberg cheese, each bite is a delightful combination of textures and tastes that will leave you craving more.

In just 45 minutes, you can whip up this nutritious meal that serves two, making it ideal for a cozy morning with a loved one or a quick meal prep for the week ahead. The vibrant colors of the bell pepper and asparagus not only make this dish visually appealing but also add a wealth of nutrients to your plate. Plus, with a caloric count of only 335 kcal per serving, you can indulge without the guilt!

Whether you’re looking to fuel your morning or enjoy a leisurely brunch, this Ham and Asparagus Frittata is sure to impress. The combination of egg whites and whole eggs creates a fluffy texture, while the Italian seasoning adds a hint of aromatic flavor. So grab your frying pan and whisk, and let’s get cooking! Your taste buds will thank you!

Ingredients

  • 0.5 cup asparagus (1-inch)
  • 0.5 cup bell pepper finely chopped
  • 0.3 teaspoon pepper black
  • large egg whites 
  • large eggs 
  • ounces ham chopped
  • 0.3 teaspoon seasoning italian
  • ounces jarlsberg cheese shredded low-fat
  • 0.5 cup onion finely chopped
  • 0.1 teaspoon salt 

Equipment

  • frying pan
  • whisk
  • aluminum foil
  • broiler

Directions

  1. Preheat broiler.
  2. Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.
  3. Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat.
  4. Add onion, bell pepper, and asparagus; saut 3 minutes.
  5. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set.
  6. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set.
  7. Cut into 4 wedges.

Nutrition Facts

Calories335kcal
Protein35.38%
Fat54.64%
Carbs9.98%

Properties

Glycemic Index
64
Glycemic Load
1.52
Inflammation Score
-9
Nutrition Score
19.908695635588%

Flavonoids

Luteolin
0.24mg
Isorhamnetin
3.91mg
Kaempferol
0.73mg
Myricetin
0.01mg
Quercetin
12.89mg

Nutrients percent of daily need

Calories:335.46kcal
16.77%
Fat:20.28g
31.2%
Saturated Fat:9.23g
57.69%
Carbohydrates:8.34g
2.78%
Net Carbohydrates:6g
2.18%
Sugar:4.44g
4.93%
Cholesterol:232.62mg
77.54%
Sodium:989.4mg
43.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.55g
59.1%
Vitamin C:52.52mg
63.66%
Selenium:35.93µg
51.34%
Vitamin A:1898.47IU
37.97%
Vitamin B2:0.63mg
37.13%
Calcium:261.89mg
26.19%
Vitamin B1:0.36mg
24.31%
Phosphorus:236.9mg
23.69%
Vitamin B6:0.44mg
21.96%
Folate:69.55µg
17.39%
Vitamin K:18.03µg
17.18%
Potassium:482.47mg
13.78%
Vitamin B3:2.74mg
13.7%
Zinc:2mg
13.32%
Vitamin B5:1.32mg
13.2%
Iron:2.36mg
13.13%
Vitamin B12:0.76µg
12.7%
Vitamin E:1.7mg
11.34%
Manganese:0.22mg
10.82%
Fiber:2.34g
9.34%
Vitamin D:1.3µg
8.65%
Copper:0.17mg
8.65%
Magnesium:33.79mg
8.45%
Source:My Recipes