SOUTH BEACH SMOKED SALMON FRITATA
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
:Smoked Salmon (lox), 2 oz (or 2 oz Ham)Egg substitute, liquid (Egg Beaters), .5 cupWater, tap, .25 cup *Carnation Instant Non Fat Dry Milk Powder, .25 cup 1/2 Onion Vidalia raw med onion, *Asparagus - Frozen - Happy Harvest/Aldis' - 8-Spears, cut in 1" pieces and thawed*Just Tomatoes (Sundried Tomatoes), 3 Tbsp**President Choice, Butter Flavour Canola Oil Cooking Spray *Extra Virgin Olive Oil, 1 tbsp
PREHEAT OVEN BROILER
SPRAY OVEN SAFE SKILLET (I USE MY OLD TRUSTY CAST IRON WHICH BOOSTS THE IRON CONTENT OF THE DISH).
ADD EVOO AND HEAT TO MEDIUM TO MEDIUM HIGH TO SOFTEN VEGETABLES.
CHOP 1/2 ONION , SUN DRIED TOMATOES (DRY PACK), 8 SPEARS OF THAWED FROZEN OR STEAMED FRESH ASPARAGUS SPEARS AND ADD TO THE SKILLET HEAT UNTIL ONIONS ARE TRANSLUCENT. ADD SALMON AND REMOVE FROM HEAT REDUCING HEAT TO MEDIUM LOW.
COMBINE 1/2 CUP OF EGG SUBSTITUTE, NON-FAT DRY MILK AND WATER MIXING THOROUGHLY.
POUR OVER VEGIES IN SKILLET AND COVER OVER MEDIUM LOW HEAT FOR 7 MINUTES .
REMOVE FROM HEAT REMOVE COVER AND PLACE UNDER PREHEATED BROILER FOR 2-3 MINUTES.
SUPER YUMMY AND HEALTHY.
Number of Servings: 2
Recipe submitted by SparkPeople user INDEJAM09.
SPRAY OVEN SAFE SKILLET (I USE MY OLD TRUSTY CAST IRON WHICH BOOSTS THE IRON CONTENT OF THE DISH).
ADD EVOO AND HEAT TO MEDIUM TO MEDIUM HIGH TO SOFTEN VEGETABLES.
CHOP 1/2 ONION , SUN DRIED TOMATOES (DRY PACK), 8 SPEARS OF THAWED FROZEN OR STEAMED FRESH ASPARAGUS SPEARS AND ADD TO THE SKILLET HEAT UNTIL ONIONS ARE TRANSLUCENT. ADD SALMON AND REMOVE FROM HEAT REDUCING HEAT TO MEDIUM LOW.
COMBINE 1/2 CUP OF EGG SUBSTITUTE, NON-FAT DRY MILK AND WATER MIXING THOROUGHLY.
POUR OVER VEGIES IN SKILLET AND COVER OVER MEDIUM LOW HEAT FOR 7 MINUTES .
REMOVE FROM HEAT REMOVE COVER AND PLACE UNDER PREHEATED BROILER FOR 2-3 MINUTES.
SUPER YUMMY AND HEALTHY.
Number of Servings: 2
Recipe submitted by SparkPeople user INDEJAM09.
Nutritional Info Amount Per Serving
- Calories: 225.9
- Total Fat: 9.2 g
- Cholesterol: 9.2 mg
- Sodium: 753.4 mg
- Total Carbs: 20.4 g
- Dietary Fiber: 2.5 g
- Protein: 17.5 g
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