Shiitake Mushroom and Asparagus Frittata with Smoked Salmon

For Breakfast

Preparation time: 12 minutes
Cooking time: 12 minutes
4 servings
108 calories per serving, 32% from fat

RealAge effect if eaten 12 times a year:
High in omega-3 fatty acids, this breakfast wonder makes your RealAge younger by 4.9 days.

RealAge–effect ingredients:
Mushrooms, asparagus, egg whites, soy milk, salmon (healthy fat, healthy protein, B vitamins, including folate)

Ingredients:
• Butter-flavored cooking oil spray
• 6 ounces shiitake mushrooms, stems discarded, caps sliced
• 6 ounces asparagus spears, trimmed and cut into 1-inch pieces
• 5 large egg whites
• 1 large egg
• 3 tablespoons fat-free soy milk or milk
• 2 tablespoons chopped fresh dill
• 1⁄4 teaspoon salt
• 1⁄4 teaspoon freshly ground black pepper
• 4 ounces smoked salmon, coarsely chopped
• 2 tablespoons reduced-fat sour cream

Preparation:
Heat an ovenproof, slope-sided, 10-inch skillet over medium heat. Coat with cooking oil spray. Add mushrooms and asparagus; cook 5 minutes, stirring occasionally.

Preheat broiler. In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon of the dill, the salt, and pepper. Stir in smoked salmon; pour mixture into skillet over vegetables; mix well. Press vegetables down into an even layer under the egg mixture. Cook without stirring until eggs are set on bottom, about 4 minutes (center will be wet). Transfer to broiler; broil 4 to 5 inches from heat for 2 minutes or until eggs are set. Cut into wedges. Drop spoonfuls of sour cream on wedges, and sprinkle remaining 1 tablespoon dill over frittata before serving.

Substitutions: Crimini mushrooms may replace the shiitake mushrooms, but with some loss of flavor; lox that is not salty may replace smoked salmon.

Tips: This dish keeps well. If there is any left over, take it on a picnic or have it for a snack.

Nutritional Analysis
• Total fat (g) 3.9
• Sodium (mg) 805
• Vitamin A (RE) 77
• Fat calories (kc) 35
• Calcium (mg) 33
• Beta-carotene (RE) 41
• Cholesterol (mg) 63
• Magnesium (mg) 27
• Vitamin C (mg) 13
• Saturated fat (g) 1.3
• Zinc (mg) 0.8
• Vitamin E (mg) 1.4
• Polyunsaturated fat (g) 0.7
• Selenium (mcg) 36
• Thiamin B1 (mg) 0.1
• Monounsaturated fat (g) 1.4
• Potassium (mg) 439
• Riboflavin B2 (mg) 0.5
• Fiber (g) 1.3
• Flavonoids (mg) 0
• Niacin B3 (mg) 3.6
• Carbohydrates (g) 5.0
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.20
• Sugar (g) 1.3
• Fish (oz) 1
• Folic acid (mcg) 60
• Protein (g) 13.7
• Nuts (oz) 0
• Vitamin B12 (mcg) 1.2

This Recipe was published in 'Cooking The RealAge Way - p154'