Smoked Salmon Frittata

curvylady

From the South Beach Diet Book

8 spears fresh asparagus, cooked (or use tinned)
Lite Cooking Spray
1 tablespoon extra virgin olive oil
1/2 red onion
50 grams (2 oz) sun dried tomatoes
50 grams (2 oz) smoked salmon or trout
2 eggs
50 ml (2 oz) water
3 tablespoons skimmed powdered milk
1/4 teaspoon chopped fresh marjoram or dill
Pinch fresh black pepper

Coat an ovenproof 20cm (8") frying pan with cooking spray. Place over medium low heat until hot. Add the olive oil and saute the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.

Preheat the grill.

Combine the eggs, water, powdered milk, marjoram or dill and pepper. Pour over the salmon mixture. Cover and cook over medium low heat for 7 minutes or until bottom is set and the top still slightly wet. Place the pan under the grill about 6 inches below the heat and cook until the top of the frittata is puffed, about 2 minutes. Top with low-fat sour cream and chopped chives, if desired.

Slice into wedges and serve immediately.

You can substitute broccoli and ham for the asparagus and spinach. Also used chopped shallots (green onions) or chives, instead of marjoram or dill).

Serves Two

Per Serving:

241 calories
19 grams protein
18 grams carbohydrates
11 grams fat
2 grams saturated fat
730 mg sodium
4 grams fibre

curvylady

From the South Beach Diet Book

8 spears fresh asparagus, cooked (or use tinned)
Lite Cooking Spray
1 tablespoon extra virgin olive oil
1/2 red onion
50 grams (2 oz) sun dried tomatoes
50 grams (2 oz) smoked salmon or trout
2 eggs
50 ml (2 oz) water
3 tablespoons skimmed powdered milk
1/4 teaspoon chopped fresh marjoram or dill
Pinch fresh black pepper

Coat an ovenproof 20cm (8") frying pan with cooking spray. Place over medium low heat until hot. Add the olive oil and saute the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.

Preheat the grill.

Combine the eggs, water, powdered milk, marjoram or dill and pepper. Pour over the salmon mixture. Cover and cook over medium low heat for 7 minutes or until bottom is set and the top still slightly wet. Place the pan under the grill about 6 inches below the heat and cook until the top of the frittata is puffed, about 2 minutes. Top with low-fat sour cream and chopped chives, if desired.

Slice into wedges and serve immediately.

You can substitute broccoli and ham for the asparagus and spinach. Also used chopped shallots (green onions) or chives, instead of marjoram or dill).

Serves Two

Per Serving:

241 calories
19 grams protein
18 grams carbohydrates
11 grams fat
2 grams saturated fat
730 mg sodium
4 grams fibre