
Crab & Asparagus Frittata

HEAT oven to 375°F. COAT 10-inch nonstick skillet with ovenproof handle with cooking spray; heat over medium-high heat until hot. ADD asparagus, mushrooms, onions and bell pepper; sauté until crisp-tender, about 5 minutes. REMOVE from heat. ADD crab; mix well.
BEAT eggs, water and Italian seasoning in large bowl until blended. STIR IN mozzarella cheese; pour over crab mixture in skillet. COOK over medium heat until eggs are set at edges, 5 to 8 minutes. SPRINKLE with Parmesan cheese.
BAKE in 375°F oven until top is lightly browned, eggs are completely set and no visible liquid egg remains, 8 to 10 minutes. CUT into wedges.
small fresh asparagus pieces |
1 cup
|
sliced mushrooms |
1 cup
|
sliced green onions |
1/2 cup
|
thin red bell pepper strips |
1/2 cup
|
flaked crab meat (2 oz.) |
1/2 cup
|
EGGS |
8
|
dried Italian seasoning |
1 tsp.
|
shredded part-skim mozzarella cheese (2 oz.) |
1/2 cup
|
grated Parmesan cheese |
1 tbsp.
|
Prepare this delicious dish filled with asparagus, mushrooms, crab, cheese and spices for a simple brunch or easy entertaining.
To make handle ovenproof, wrap it completely in aluminum foil.
Chopped cooked shrimp can be substituted for the crab.
Calories | 224 |
Total Fat | 13 g |
Saturated fat | 5 g |
Polyunsaturated fat | 2 g |
Monounsaturated fat | 4 g |
Cholesterol | 391 mg |
Sodium | 274 mg |
Carbohydrates | 5 g |
Dietary Fiber | 1 g |
Protein | 22 g |
Vitamin A | 1370.6 IU |
Vitamin D | 85.7 IU |
Folate | 82.1 mcg |
Calcium | 209.6 mg |
Iron | 2.9 mg |
Choline | 263.1 mg |
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.