SOUTH BEACH SMOKED SALMON FRITATA
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of SOUTH BEACH SMOKED SALMON FRITATA calories by ingredient
Introduction
YOU CAN SUBSTITUTE HAM FOR THE SMOKED SALMON FOR THIS RECIPE.. THE ORIGIONAL RECIPE CALLS FOR STEAMING FRESH SALMON, I THAW FROZEN AND I USE CHEF MEGS OVEN ROASTED SUNDRIED TOMATO RECIPE. IT'S SUPER YUMMY, EASY, AND SEEMS DECADANT! YOU CAN SUBSTITUTE HAM FOR THE SMOKED SALMON FOR THIS RECIPE.. THE ORIGIONAL RECIPE CALLS FOR STEAMING FRESH SALMON, I THAW FROZEN AND I USE CHEF MEGS OVEN ROASTED SUNDRIED TOMATO RECIPE. IT'S SUPER YUMMY, EASY, AND SEEMS DECADANT!Number of Servings: 2
Ingredients
-
:
Smoked Salmon (lox), 2 oz (or 2 oz Ham)
Egg substitute, liquid (Egg Beaters), .5 cup
Water, 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
Directions
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.