Low Calorie Asparagus Egg Whites Food

BAKED ASPARAGUS & CHEESE FRITTATA

Steps:

• Preheat oven to 325 degrees F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray. Sprinkle with breadcrumbs, tapping out the excess.
• Snap tough ends off asparagus. Slice off the top 2 inches of the tips and reserve. Cut the stalks into 1/2-inch-long slices.
• Heat oil in a large nonstick skillet over medium-high heat. Add onions, bell pepper, garlic and 1/4 teaspoon salt; cook, stirring, until softened, 5 to 7 minutes.
• Add water and the asparagus stalks to the skillet. Cook, stirring, until the asparagus is tender and the liquid has evaporated, about 7 minutes (the mixture should be very dry). Season with salt and pepper. Arrange the vegetables in an even layer in the prepared pan.
• Whisk eggs and egg whites in a large bowl. Add ricotta, parsley, the remaining 1/4 teaspoon salt and pepper; whisk to blend. Pour the egg mixture over the vegetables, gently shaking the pan to distribute. Scatter the reserved asparagus tips over the top and sprinkle with Gruyere.
• Bake the frittata until a knife inserted in the center comes out clean, about 35 minutes. Let stand for 5 minutes before serving.

LOW CALORIE ASPARAGUS & EGG WHITES

Steps:

• Microwave asparagus according to package directions.
• Drain well and separate into halves.
• Put half the asparagus in a 8" pan sprayed with pam (save other half for another time).
• Pour egg whites over asparagus and cook 2 minutes over med heat.
• sprinkle with parmesan and broil for 4-5 minutes or until cheese is brown & bubbly and eggs are set.
• Turn out onto plate & enjoy!

LOW FAT ASPARAGUS FRITTATA (WITH EGG BEATERS)

Steps:

• Preheat broiler.
• Mix Egg Beaters, cheese and milk in medium bowl until well blended; set aside.
• Spray medium skillet with ovenproof handle with cooking spray; heat over medium heat.
• Add asparagus, onions, salt and pepper; cook and stir 3 minutes, or until vegetables are crisp-tender.
• Add tomatoes; cook 1 minute, stirring occasionally.
• Add Egg Beaters mixture.
• Reduce heat to low; cover skillet with lid. Cook 12 minutes, or until bottom of frittata is set but top is still slightly moist. Remove lid from skillet.
• Place skillet under broiler. Broil 2 minutes, or until top is set but not browned.
• Cut into 4 wedges to serve.

REGULAR SCRAMBLED EGG WHITES

Steps:

• Scramble the eggs in a mixing bowl with 1 yolk, add a dash of milk (or water if you are competition dieting) - this makes the eggs more fluffy and a little nicer to eat. Put salt and pepper and a dash of Worcestershire sauce to taste.
• Top with sauce made from 50% Tomato Sauce (Ketchup) and 50% Thai Sweet Chili Sauce.

ASPARAGUS SALAD WITH A RUNNY POACHED EGG

Steps:

• Pour the olive oil and vinegar into a small bowl, mix well and add the beetroot. Divide the mixed leaves and cucumber between 2 plates.
• Blanch the asparagus in a pan of simmering water for 2 mins, then remove and set aside. Crack the eggs into the pan and simmer gently for 3 mins until the whites are cooked and the yolks are just beginning to set, but still runny. Remove with a slotted spoon and drain on kitchen paper.
• Meanwhile, add the beetroot to the salad plates, pour over the dressing and lightly toss together. Top each plate with asparagus and a poached egg to serve.

SALMON AND ASPARAGUS FRITTATA

Steps:

• Bring lightly salted water to a boil in a medium saucepan. Boil potatoes until just tender, about 7 minutes; drain. Heat broiler to low. Combine eggs, egg whites, salt and pepper in a bowl. Heat oil in a 12" ovenproof nonstick skillet over medium-high heat. Cook onion, bell pepper and oregano, stirring occasionally, until vegetables are somewhat soft, about 3 minutes. Add asparagus and potatoes; cook 3 minutes. Add salmon and cook until opaque, 3 minutes. Pour egg mixture into skillet; reduce heat to low. Cook, stirring occasionally, until egg begins to set but is still wet on top, 5 minutes. Cook, without stirring, 5 minutes. Transfer skillet to broiler; broil until golden, 2 to 3 minutes. Remove from broiler and slice into 4 wedges; serve.

LOW CALORIE CHEESY ASPARAGUS

Steps:

• Place asparagus pieces in small microwave-safe covered casserole dish. Do not add water.
• Toss with seasonings.
• Microwave 3 minutes.
• Drain, if excess liquid has cooked out of asparagus.
• Top with cheese.
• Stir to incorporate cheese.