Here’s a heart healthy brunch recipe that’s perfect for Mother’s Day… or whenever your heart desires. It’s from WomenHeart’s ALL HEART Family Cookbook and ToastToWomen.com – a website created by Clos du Bois Winery and WomenHeart: The National Coalition for Women with Heart Disease – to support women’s heart disease awareness.
Before we get to the recipe, check out how you can help. Visit ToastToWomen.com and send someone a free, personalized eToast. For every eToast sent, Clos du Bois will donate $1 to WomenHeart. So toast away! Now on to this mouthwatering, healthy recipe…
Asparagus Frittata
A lower-fat Canadian bacon is a great way to add some smoky meat flavor to this open-faced omelet – without all the fat and cholesterol of bacon or ham.
Ingredients:
2 tablespoons extra-virgin olive oil
2 shallots, finely chopped
2 ounces Canadian bacon, cut into thin strips
1 pound asparagus, trimmed and cut into 1” pieces
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1-1/2 cups egg substitute
1 cup shredded low-fat Jarlsberg cheese
Directions:
Preheat the broiler. Heat the oil in a large nonstick skillet over medium-high heat. Add the shallots, bacon and asparagus and cook, stirring occasionally, for 10 minutes, or until the asparagus is tender-crisp. Add the garlic, salt and pepper and cook for another minute. Stir in the egg substitute and 3/4 cup of the cheese. Cook, without stirring, for 5 minutes longer, or until the
bottom is lightly browned.
If your skillet is not heatproof, wrap the handle with foil. Sprinkle the remaining 1/4 cup cheese over the frittata. Broil 6” from the heat for 5 minutes, or until the cheese melts and the frittata is set.
Serves 6
Heart healthy ingredients: 4
Per serving: 161 calories, 71 calories from fat, 8 g total fat, 2 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat, 10 mg cholesterol, 347 mg sodium, 7 g carbohydrates, 2 g fiber, 3 g sugar, 16 g protein
GETTING INTO THE THICK OF IT
If pencil-thin asparagus isn’t available or you prefer it thick, go ahead and buy the larger spears (they’re delicious grilled). Just snap off the woody ends and use a potato peeler to remove the tough outer layer and reveal the tender insides. (Not to worry; nearly all of the heart healthy benefits are stored inside.)
