Low Fat Day - Asparagus-Potato Scramble

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* Exported from MasterCook *

 

Asparagus-Potato Scramble

 

Recipe By : BH & G Low-Fat & Luscious Vegetarian, page 14

Serving Size : 5 Preparation Time :0:00

Categories : Breakfast Potatoes

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

Nonstick spray coating

2 cups frozen loose-pack diced hash brown -- thawed

potatoes with onions and peppers

2 tablespoons sliced green onion -- (1 onion)

6 beaten egg whites*

3 beaten eggs *

3 tablespoons skim milk

1 tablespoon snipped fresh basil

OR 1/2 teaspoon dried basil -- crushed

1/8 teaspoon salt

1/8 teaspoon pepper

1 pound asparagus

cut into 1-inch pieces -- (1 1/2 cups)

OR one 10-ounce package frozen cut -- thawed

asparagus

and well drained

1/4 cup shredded reduced-fat sharp cheddar cheese -- (1 ounce)

 

If you use fresh asparagus, rinse it thoroughly in cold water and snap off

the woody ends, finding the spot where the stalks break easily by gently

bending them.

 

Generously spray an unheated large nonstick skillet with nonstick

coating. Preheat over medium heat. Add the hash brown potatoes and green

onion; cook and stir over medium heat for for 4 to 5 minutes or until

beginning to brown.

 

Meanwhile, in a large mixing bowl beat together egg whites, whole eggs,

milk, basil, salt, and pepper. Stir in asparagus (thawed, if using

frozen). Pour egg mixture over potatoes and green onion. Cook, without

stirring, until mixture begins to set on the bottom and around edge. Using

a spatula or a large spoon, lift and fold the partially cooked egg mixture

so the uncooked portion flows underneath. Continue cooking and folding

about 4 minutes more or until eggs are cooked through, but are still glossy

and moist.

 

Remove skillet from heat; sprinkle with cheese. Cover and let stand 1

minute or until cheese is melted. Makes 5 servings.

 

Note: You can substitute 1 1/2 cups refrigerated or frozen egg product

(thawed) instead of the egg whites and whole eggs.

 

Start to finish: 18 minutes.

 

184 Calories; 9 G Total fat; 3 G Saturated fat; 132 MG Cholesterol; 217 MG

Sodium; 132 G Carbohydrate; 2 G Fiber; 12 G Protein. Exchanges: 1 starch,

1 lean meat.

 

 

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