High in Omega-3 fatty acids, this breakfast wonder makes your RealAge younger by 4.9 days every time you eat it. Wild Pacific Salmon is best: check out the Specials in the Store.
Preparation Time: 12 minutes
Cooking Time: 12 minutes
Calories per serving: 189
1 teaspoon olive oil
6 ounces shiitake mushrooms, stems discarded, caps sliced
6 ounces asparagus spears, trimmed and cut into 1 inch pieces
3 large egg whites
3 large eggs
3 tablespoons low fat milk or almond milk
2 tablespoons chopped fresh dill, divided
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 ounces smoked salmon, coarsely chopped
2 tablespoons sour cream, such as Daisy brand (gluten-free)
Heat any oven proof 10 inch skillet with sloped sides over medium heat. Coat with olive oil; add mushroom caps and asparagus; cook 5 minutes, stirring occasionally. Preheat broiler. In a medium bowl, beat together egg whites, eggs, milk, 1 tablespoon of the dill, 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 source 2 minutes or until eggs are set. Cut into wedges. Drop on spoonfuls of sour cream and sprinkle remaining 1 tablespoon dill over frittata before serving.
Tips: This dish keeps well, too—-if there is any left over, take it on a picnic, or have it for a snack.
Crimini mushrooms may replace the shiitake mushrooms but with some loss of flavor; 2 teaspoons dried dill weed may replace the fresh dill, if the dried dill is fresh and crushed between your fingers for extra aroma; lox that is not salty may replace the smoked salmon.
Total Fat: 6.90 g
Sat. Fat: 3.30 g
Cholesterol: 118.00 mg
Total Carbohydrate: 5.00 g
Fiber: 1.30 g
Sugars: 1.30 g
Protein: 13.70 g