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Crab and Asparagus Frittata


Makes 4 large servings

3 eggs
3/4 cup liquid egg substitute or egg whites
4 oz nonfat plain Greek yogurt
1/4 cup chopped fresh basil
1/2 teaspoon salt
freshly ground pepper
1 cup chopped red onion
6 oz asparagus, cut into 1/2" pieces
2 cloves of garlic, minced
2 oz sundried tomatoes, reconstituted in warm water, and roughly chopped
1 lb lump crab meat
3 oz reduced fat cream cheese, softened

Preheat oven to 400ºF.

Whisk together the eggs, egg substitute, yogurt, salt, pepper, and basil. Set aside.

Heat large, oven-safe skillet coated with cooking spray over medium heat. Cook the onion and asparagus until softened, about 5 minutes. Add the garlic and sundried tomatoes, and cook one minute more, then add the crab meat. Cook, stirring, for a few minutes.

Break up the cream cheese into small pieces and sprinkle evenly over the crab mixture. Pour in the egg mixture, increase heat to high, and cook for about five minutes, stirring occasionally, until the bottom is set. Turn off the heat and place the skillet in the oven for 10-15 minutes, or until the frittata is set. Let rest for a few minutes before slicing and serving.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 290.6
Total Fat: 8.4 g
Cholesterol: 243.8 mg
Sodium: 602.9 mg
Total Carbs: 15.2 g
Dietary Fiber: 4.6 g
Protein: 37.0 g