Healthy Ideas for Easter Potluck?

kookla33

My church is having a big potluck for Easter and I am a little nervous because I don't want to regret what I ate the next day. Bringing healthy but yummy food will help. Any ideas for filling stuff that tastes good too, and that will help me keep my hands off the chocolate cake,pie, cookies and fattening burgers?

LindseyC87

A fruit salad with fat free plain yogury drizzled over the top

DHalaby73

Golden Onion Strata with Gruyère and Prosciutto


YIELD: 8 servings

Ingredients
4 cups chopped Vidalia or other sweet onion
1 cup (4 ounces) very thin slices prosciutto or ham, chopped
1/3 cup water
2 1/2 cups fat-free milk
1/4 teaspoon dry mustard
1/8 teaspoon black pepper
1 (8-ounce) carton egg substitute
8 cups (1/2-inch) cubed French bread (about 9 ounces)
1 cup (4 ounces) shredded Gruyère, Jarlsberg, or Swiss cheese

Preparation
Heat a large nonstick skillet over medium-high heat. Add onion and prosciutto, and sauté 5 minutes or until onion begins to brown. Add water; cover, reduce heat to low, and simmer 30 minutes. Uncover and simmer 30 minutes or until liquid almost evaporates. Cool.

Combine the milk, mustard, pepper, and egg substitute in a large bowl, and stir with a whisk until mixture is well-blended. Stir in the onion mixture. Add bread, tossing gently to coat.

Arrange half of the bread mixture in a single layer in an 11 x 7-inch baking dish. Sprinkle with 1/2 cup cheese, and top with remaining bread mixture. Cover strata, and chill 8 hours or overnight.

Preheat oven to 350°.

Uncover strata. Bake at 350° for 25 minutes. Sprinkle with 1/2 cup cheese; bake an additional 20 minutes or until set

I would say a serving size is 1 cup

Amount per serving
Calories: 245
Calories from fat: 26%
Fat: 7.1g
Saturated fat: 3.4g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 0.7g
Protein: 16.7g
Carbohydrate: 28.1g
Fiber: 2.5g
Cholesterol: 25mg
Iron: 1.8mg
Sodium: 539mg
Calcium: 289mg

SuzanneAlmosara

That's always a tough one because when you bring something healthy you will most likely be taking a lot of it home with you but it's all about you now so don't feel obligated to bring the banana pudding trifle! Just take a large salad with plenty of variety of veggies in it and also some healthy lo cal dressings. You never know who may be very thankful that you brought a healthy choice!

DHalaby73

Shrimp and Bacon Deviled Eggs

YIELD: 8 servings (serving size: 2 stuffed egg halves)

Ingredients
8 hard-cooked large eggs, shelled
1/4 cup instant potato flakes
1/4 cup fat-free mayonnaise
1 tablespoon chopped fresh chives
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1/2 cup cooked medium shrimp, peeled and chopped (about 4 ounces)
2 tablespoons chopped fresh parsley
3 center-cut bacon slices, cooked and crumbled

Preparation
Cut eggs in half lengthwise; remove yolks. Place 4 yolks in a medium bowl; reserve remaining yolks for another use. Add potato flakes and next 6 ingredients (through red pepper) to yolks; stir well. Stir in shrimp and parsley. Spoon about 1 rounded tablespoon shrimp mixture into each egg white half. Sprinkle with bacon

Amount per serving
Calories: 83
Calories from fat: 40%
Fat: 3.7g
Saturated fat: 1.2g
Monounsaturated fat: 1.5g
Polyunsaturated fat: 0.6g
Protein: 8.8g
Carbohydrate: 3.2g
Fiber: 0.3g
Cholesterol: 127mg
Iron: 0.7mg
Sodium: 295mg
Calcium: 23mg

DHalaby73

Sun-Dried Tomato and Herb-Stuffed Leg of Lamb

YIELD: 8 servings (serving size: about 3 ounces)
Ingredients
1 cup boiling water
1/3 cup sun-dried tomatoes, packed without oil
Cooking spray
1/3 cup finely chopped shallots
4 garlic cloves, minced and divided
2 teaspoons finely chopped fresh rosemary, divided
1 1/4 teaspoons salt, divided
3/4 teaspoon black pepper, divided
1 (1 1/2-ounce) slice sourdough bread
1 (2 1/2-pound) rolled boneless leg of lamb

Preparation
Combine 1 cup boiling water and tomatoes in a bowl; let stand 30 minutes or until soft. Drain and chop.

Preheat oven to 425°.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shallots; sauté 3 minutes or until tender. Add tomatoes and 2 garlic cloves; sauté 1 minute. Stir in 1 teaspoon rosemary, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

Place bread in a food processor; pulse 25 times or until coarse crumbs measure 3/4 cup. Stir crumbs into shallot mixture.
Unroll roast; trim fat. Place roast between 2 sheets of heavy-duty plastic wrap; pound to 3/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle roast with 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread breadcrumb mixture over roast.

Reroll roast; secure at 1-inch intervals with twine. Combine remaining 1 teaspoon rosemary, 1/2 teaspoon salt, 1/4 teaspoon pepper, and 2 minced garlic cloves; rub over roast.

Place roast on rack of a broiler pan coated with cooking spray. Bake at 425° for 30 minutes. Remove roast from oven; cover loosely with foil. Bake an additional 20 minutes or until a thermometer registers 145° (medium-rare) or until desired degree of doneness. Let roast stand 15 minutes before slicing.

Amount per serving
Calories: 231
Calories from fat: 48%
Fat: 12.4g
Saturated fat: 5g
Monounsaturated fat: 5.2g
Polyunsaturated fat: 0.9g
Protein: 23.1g
Carbohydrate: 5.8g
Fiber: 0.6g
Cholesterol: 77mg
Iron: 2.2mg
Sodium: 506mg
Calcium: 22mg

DHalaby73

Roasted Potatoes with Herb Vinaigrette

YIELD: 8 servings (serving size: 3/4 cup)

Ingredients
3 tablespoons olive oil, divided
3 pounds small red potatoes, quartered (about 24)
Cooking spray
1 teaspoon salt, divided
1/2 teaspoon black pepper, divided
3 garlic cloves, minced
2 tablespoons chopped fresh chives
3 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1 1/2 teaspoons chopped fresh tarragon

Preparation
Preheat oven to 400°.

Combine 1 1/2 tablespoons oil and potatoes on a large jelly-roll pan coated with cooking spray, tossing to coat. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake at 400° for 40 minutes or until tender, stirring after 25 minutes. Add garlic; toss well. Bake an additional 5 minutes or until potatoes are done.

Combine remaining 1 1/2 tablespoons oil, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, chives, and remaining ingredients, stirring with a whisk. Drizzle over potatoes; toss gently

Amount per serving
Calories: 172
Calories from fat: 29%
Fat: 5.5g
Saturated fat: 0.8g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 0.7g
Protein: 3.5g
Carbohydrate: 27.8g
Fiber: 3g
Cholesterol: 0.0mg
Iron: 1.4mg
Sodium: 353mg
Calcium: 24mg

DHalaby73

Asparagus with Olive Gremolata

YIELD: 8 servings

Ingredients
Gremolata:
1/2 cup picholine olives, pitted (about 2 ounces)
1/2 cup chopped fresh flat-leaf parsley
1 tablespoon grated lemon rind
1/4 teaspoon salt
2 garlic cloves, minced
Remaining ingredients:
2 1/2 pounds trimmed asparagus spears, steamed and chilled
1/4 teaspoon freshly ground black pepper

Preparation
To prepare gremolata, place olives in a food processor; pulse 3 times or until finely chopped. Add parsley, lemon rind, salt, and garlic. Pulse 2 times or until mixture is combined. Serve gremolata over asparagus; sprinkle with pepper


Amount per serving
Calories: 41
Calories from fat: 29%
Fat: 1.3g
Saturated fat: 0.2g
Monounsaturated fat: 0.8g
Polyunsaturated fat: 0.2g
Protein: 3.4g
Carbohydrate: 6.4g
Fiber: 3.4g
Cholesterol: 0.0mg
Iron: 3.3mg
Sodium: 189mg
Calcium: 46mg

DHalaby73

Hot Cross Buns

YIELD: 20 rolls (serving size: 1 roll)

Ingredients
Buns:
1/3 cup granulated sugar
1 package dry yeast (about 2 1/4 teaspoons)
3/4 cup warm whole milk (100° to 110°)
4 cups all-purpose flour, divided (about 18 ounces)
6 tablespoons butter, melted
3/4 teaspoon salt
1/2 teaspoon ground cinnamon
2 large eggs
1/2 cup golden raisins
Cooking spray
Glaze:
1 cup powdered sugar
1/8 teaspoon ground cinnamon
2 tablespoons whole milk

Preparation

To prepare buns, dissolve granulated sugar and yeast in warm milk in a large bowl; let stand 5 minutes.
Lightly spoon flour into dry measuring cups; level with a knife. Add 3 3/4 cups flour, butter, and next 3 ingredients (through eggs) to milk mixture, stirring until a soft dough forms.

Turn dough out onto a lightly floured surface. Knead in raisins. Knead dough until smooth and elastic (about 6 minutes); add enough of remaining 1/4 cup flour, 1 tablespoon at a time, to prevent dough from sticking to hands.

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Press two fingers into the dough. If indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 5 minutes.
Divide dough into 20 equal portions; roll each portion into a ball. Place balls in a 9-inch square baking pan coated with cooking spray. Cover and let rise 45 minutes or until doubled in size.

Preheat oven to 350°.

Uncover and bake at 350° for 20 minutes or until golden. Cool in pan 5 minutes on a wire rack. Remove from pan.
To prepare glaze, combine powdered sugar and 1/8 teaspoon cinnamon, stirring well with a whisk. Stir in 2 tablespoons milk. Spoon glaze into a zip-top plastic bag. Seal bag; snip a tiny hole in 1 corner of bag. Pipe a cross on top of each warm roll

Amount per serving
Calories: 185
Calories from fat: 22%
Fat: 4.5g
Saturated fat: 2.6g
Monounsaturated fat: 1.2g
Polyunsaturated fat: 0.3g
Protein: 3.8g
Carbohydrate: 32.2g
Fiber: 1g
Cholesterol: 31mg
Iron: 1.5mg
Sodium: 126mg
Calcium: 23mg

kookla33

Wow. Thanks DHalaby73 for all the awesome recipes! They are making my mouth water already. Love the idea of a fruit salad as well as a veggie one. Those are both filling and tasty and way less calories too! I am glad I'm planning ahead on this. I've learned the hard way from mindlessly helping myself to food at potlucks and then tallying the calories later and wanting to cry at how far over my allotment I went. I'm sick and tired of going through that!

DHalaby73

Almond Jelly Roll with Raspberry Filling

YIELD: 8 servings (serving size: 1 slice cake and 1 tablespoon whipped cream)

Ingredients
Cake:
3/4 cup granulated sugar
1/4 cup almond paste
Cooking spray
2/3 cup plus 2 teaspoons all-purpose flour, divided (about 3 ounces)
1 teaspoon baking powder
1/8 teaspoon salt
4 large eggs
1 teaspoon vanilla extract
1/4 cup powdered sugar, divided
Remaining ingredients:
2/3 cup seedless raspberry jam
1/2 cup whipping cream
1/4 cup powdered sugar
Fresh raspberries (optional)

Preparation

Preheat oven to 350°.

To prepare cake, combine granulated sugar and almond paste in a blender or food processor; process until well blended. Set aside.

Coat a 15 x 10-inch jelly-roll pan with cooking spray. Line bottom of pan with wax paper. Coat paper well with cooking spray.

Dust with 2 teaspoons flour; set aside.

Lightly spoon remaining 2/3 cup flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a medium bowl, stirring with a whisk.

Place eggs in a large bowl, and beat with a mixer at high speed until pale and fluffy (about 4 minutes). Gradually add granulated sugar mixture and vanilla, beating at medium speed until smooth (about 3 minutes). Sift half of flour mixture over egg mixture; fold in. Repeat procedure with remaining flour mixture. Spread batter evenly into prepared pan. Bake at 350° for 10 minutes or until cake springs back when touched lightly in center. Loosen cake from sides of pan, and turn out onto a dishtowel dusted with 2 tablespoons powdered sugar; carefully peel off wax paper. Sprinkle cake with 2 tablespoons powdered sugar; cool 1 minute. Starting at narrow end, roll up cake and towel together. Place, seam side down, on a wire rack; cool completely (about 30 minutes).

Unroll cake carefully; remove towel. Spread jam over cake, leaving a 1/2-inch margin around the outside edges. Reroll cake; place, seam side down, on a platter.

Place cream and 1/4 cup powdered sugar in a medium bowl; beat with a mixer at high speed until stiff peaks form. Cut cake into 8 slices with a serrated knife. Top each slice with whipped cream and raspberries, if desired.


Amount per serving
Calories: 321
Calories from fat: 28%
Fat: 10.1g
Saturated fat: 4.4g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 1g
Protein: 5.2g
Carbohydrate: 53.9g
Fiber: 0.6g
Cholesterol: 126mg
Iron: 1.1mg
Sodium: 139mg
Calcium: 71mg

wyomingmama

I like low glycemic options (tow sugar) like roasted asperagus with cracked peper and sea salt!
(This is what I'm bringing to our Easter Brunch! And low in cals!)

Brind a large salad. Most people bring starchy faty foods to church events! Then fill your plate with greens!

Self controll is so hard in that setting.
This is what I do! I always say "not even one bite"...! But if you need ONE BITE, take just ONE, savor it for a moment and then follow it by water. The taste in your mouth will make you want another. Atter you are done eating, don't linger. Gum therepy, is put a stick of gum in your mouth. It is harder to "graze" when you have gum because you have to take out the gum to eat. And who wants to do that in front of other people. Gum helps me stay in the moment! Get outside, if it's nice go watch the kids outside, or help clear plates. I always say if you keep your hands moving then the mouth won't have time.
Oh and the day before I look up the cals on my favorite foods like mac n chhese or cupcakes. Though it looks like a small serving those two things can add up to 700 or 1000 cals. I find it helpful to know a head of time so I don't fall in the trap! Make a plan.

Good Luck!

DHalaby73

Carrot Soup with Yogurt

YIELD: 8 servings (serving size: 1/2 cup soup, 1 tablespoon yogurt, and 1 mint sprig)

Ingredients
2 teaspoons dark sesame oil
1/3 cup sliced shallots (about 1 large)
1 pound baby carrots, peeled and cut into 2-inch pieces
2 cups fat-free, less-sodium chicken broth
1 teaspoon grated peeled fresh ginger
1/2 cup 2% Greek-style plain yogurt
8 fresh mint sprigs

Preparation
1. Heat oil in a medium saucepan over medium heat. Add shallots to pan; cook 2 minutes or until almost tender, stirring occasionally. Add carrots; cook 4 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 22 minutes or until tender. Add ginger; cook 8 minutes or until carrots are very tender. Cover and let stand 5 minutes at room temperature.

2. Pour half of carrot mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining carrot mixture. Return pureed soup to pan; heat over medium heat 2 minutes or until heated.

3. Spoon soup into small bowls, and top with plain yogurt and fresh mint sprigs

Amount per serving
Calories: 47
Fat: 1.6g
Saturated fat: 0.4g
Monounsaturated fat: 0.5g
Polyunsaturated fat: 0.5g
Protein: 2.2g
Carbohydrate: 6.5g
Fiber: 1.7g
Cholesterol: 1mg
Iron: 0.6mg
Sodium: 163mg
Calcium: 36mg

DHalaby73

Baked Ham with Rosemary and Sweet Vermouth

YIELD: 16 servings (serving size: about 3 ounces meat)

Ingredients
2 cups sweet vermouth
2 tablespoons honey
1 (6-pound) 33%-less-sodium smoked, fully cooked ham half
Cooking spray
2 tablespoons chopped fresh rosemary
1 teaspoon freshly ground black pepper
3 garlic cloves, minced

Preparation
1. Preheat oven to 350°.
2. Bring vermouth and honey to a boil in a small heavy saucepan; cook 16 minutes or until reduced to about 3/4 cup. Remove pan from heat.
3. Trim fat and rind from ham. Score outside of ham in a diamond pattern. Place ham on a broiler pan coated with cooking spray. Rub ham evenly with rosemary, pepper, and garlic. Bake at 350° for 1 1/2 hours. Brush ham with 1/4 cup vermouth mixture; cover loosely with foil. Bake an additional 45 minutes or until a thermometer inserted in center of ham registers 135°, basting with vermouth mixture every 15 minutes. Place ham on a serving platter; let stand 30 minutes before slicing


Amount per serving
Calories: 147
Fat: 6.1g
Saturated fat: 2g
Monounsaturated fat: 2.9g
Polyunsaturated fat: 0.7g
Protein: 14.2g
Carbohydrate: 4.5g
Fiber: 0.1g
Cholesterol: 51mg
Iron: 0.8mg
Sodium: 872mg
Calcium: 3mg

DHalaby73

Wow. Thanks DHalaby73 for all the awesome recipes! They are making my mouth water already. Love the idea of a fruit salad as well as a veggie one. Those are both filling and tasty and way less calories too! I am glad I'm planning ahead on this. I've learned the hard way from mindlessly helping myself to food at potlucks and then tallying the calories later and wanting to cry at how far over my allotment I went. I'm sick and tired of going through that!

Your welcome...I like to help when I can.

DHalaby73

No-Knead Overnight Parmesan and Thyme Rolls

YIELD: 8 servings (serving size: 1 roll)

Ingredients
1/2 teaspoon dry yeast
2 tablespoons warm water (100° to 110°)
2 tablespoons extra-virgin olive oil, divided
1 teaspoon dried thyme
1/3 cup 2% reduced-fat milk
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese, divided
1 tablespoon sugar
1/2 teaspoon kosher salt
1 large egg, lightly beaten
1 1/10 ounces whole-wheat white flour (about 1/4 cup)
5 3/5 ounces all-purpose flour (about 1 1/4 cups), divided
Cooking spray
1/2 teaspoon cracked black pepper

Preparation
1. Dissolve yeast in 2 tablespoons warm water in a large bowl; let stand 5 minutes or until bubbly.

2. Heat 1 tablespoon oil in a small saucepan over medium heat. Add thyme to pan; cook 1 minute or until bubbly and fragrant. Add thyme mixture and milk to yeast mixture, stirring with a whisk; add 1/4 cup cheese, sugar, salt, and egg, stirring well.

3. Weigh or lightly spoon whole-wheat white flour into a dry measuring cup; level with a knife. Using a wooden spoon, stir whole-wheat white flour into yeast mixture. Weigh or lightly spoon 4.5 ounces (about 1 cup) all-purpose flour into a dry measuring cup; level with a knife. Add all-purpose flour to yeast mixture, stirring well. Add enough of remaining all-purpose flour, 1 tablespoon at a time, to form a smooth but very sticky dough. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and refrigerate overnight. (Dough will not double in size.)

4. Remove dough from refrigerator. Do not punch dough down. Turn dough out onto a floured surface; sprinkle dough lightly with flour. Roll dough into a 12 x 7–inch rectangle. Brush dough with remaining 1 tablespoon oil. Sprinkle remaining 1/4 cup cheese evenly over dough; sprinkle with pepper. Beginning with a long side, roll up dough jelly-roll fashion. Pinch seam to seal (do not seal ends of roll). Cut roll into 8 (1 1/2-inch) slices. Place slices, cut sides up, on a baking sheet covered with parchment paper. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until rolls have risen slightly.

5. Preheat oven to 400°.

6. Place pan in oven, and immediately reduce heat to 375°. Bake rolls at 375° for 12 minutes or until golden brown. Serve warm


Amount per serving
Calories: 161
Fat: 6.3g
Saturated fat: 2g
Monounsaturated fat: 3.3g
Polyunsaturated fat: 0.6g
Protein: 6.3g
Carbohydrate: 19.7g
Fiber: 1.3g
Cholesterol: 32mg
Iron: 1.4mg
Sodium: 246mg
Calcium: 112mg

DHalaby73

Roasted Fingerling Potatoes and Baby Artichokes

YIELD: 8 servings

Ingredients
6 cups water
2 tablespoons fresh lemon juice
2 pounds baby artichokes
2 tablespoons extra-virgin olive oil
1 1/4 pounds small red fingerling potatoes, halved lengthwise
Cooking spray
1 tablespoon butter
2 teaspoons chopped fresh parsley
1 teaspoon grated lemon rind
1 teaspoon kosher salt
1/2 teaspoon black pepper

Preparation
1. Preheat oven to 425°.

2. Combine 6 cups water and lemon juice in a large bowl. Cut off stem of each artichoke to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut each artichoke in half lengthwise. Remove fuzzy thistle from bottom with a spoon. Place artichokes in lemon water.

3. Combine oil and potatoes; toss well. Arrange potatoes in a single layer on a jelly-roll pan coated with cooking spray. Bake at 425° for 15 minutes. Drain artichokes; add artichokes to potatoes, tossing to combine. Bake an additional 15 minutes or until tender. Place vegetables in a large bowl. Toss with butter and remaining ingredients. Serve immediately


Amount per serving
Calories: 123
Fat: 4.9g
Saturated fat: 1.4g
Monounsaturated fat: 2.8g
Polyunsaturated fat: 0.4g
Protein: 3.2g
Carbohydrate: 17.4g
Fiber: 3.4g
Cholesterol: 4mg
Iron: 1.3mg
Sodium: 292mg
Calcium: 22mg

DHalaby73

Lavender-Scented Strawberries with Honey Cream

YIELD: 8 servings

Ingredients
1/3 cup water
1/3 cup sugar
1/2 teaspoon dried lavender (such as McCormick)
1/2 teaspoon unflavored gelatin
1 tablespoon water
1/4 cup honey
2 tablespoons cornstarch
1/8 teaspoon salt
3 large egg yolks
1 cup 2% reduced-fat milk
1 (6-ounce) container 2% Greek-style plain yogurt
2 cups quartered strawberries

Preparation
1. Bring first 3 ingredients to a boil in a small saucepan; cook 1 minute or until sugar dissolves, stirring occasionally. Remove from heat; let stand 10 minutes. Strain syrup through a sieve into a small bowl; discard solids. Chill.

2. Sprinkle gelatin over 1 tablespoon water in a small bowl. Let stand 1 minute or until gelatin dissolves.

3. Combine honey, cornstarch, salt, and egg yolks in a medium bowl; stir well with a whisk.

4. Heat milk over medium-high heat in a small heavy saucepan to 180° or until tiny bubbles form around edge (do not boil). Gradually add hot milk to egg mixture, stirring constantly with a whisk. Return milk mixture to pan. Cook over medium heat until thick and bubbly (about 2 minutes), stirring constantly. Remove from heat; add gelatin mixture, stirring well. Pour milk mixture into a bowl; stir occasionally until cool but not set (about 20 minutes). Stir in yogurt. Spoon 1/4 cup yogurt mixture into each of 8 dessert glasses or bowls. Cover and chill at least 2 hours.

5. Top each serving with 1/4 cup strawberries, and drizzle with 2 teaspoons syrup

Amount per serving
Calories: 135
Fat: 2.8g
Saturated fat: 1.3g
Monounsaturated fat: 0.9g
Polyunsaturated fat: 0.4g
Protein: 4.3g
Carbohydrate: 24.6g
Fiber: 0.9g
Cholesterol: 80mg
Iron: 0.4mg
Sodium: 63mg
Calcium: 72mg

ladybg81

Check out skinnytaste.com. There are tons of low cal ideas.

DHalaby73

Ham and Asparagus Frittata

YIELD: 2 servings (serving size: 2 wedges)

Ingredients
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

Preparation

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


Amount per serving
Calories: 251
Calories from fat: 33%
Fat: 9.2g
Saturated fat: 3.4g
Monounsaturated fat: 3.5g
Polyunsaturated fat: 1.1g
Protein: 31.3g
Carbohydrate: 9.6g
Fiber: 2g
Cholesterol: 247mg
Iron: 2.1mg
Sodium: 791mg
Calcium: 373mg