3/4 pound fresh asparagus -- * see note
3/4 cup lowfat cottage cheese
1/8 teaspoon Salt
1 cup sliced fresh mushrooms
1 1/2 cups Egg Beaters 99% egg substitute -- * see note
2 teaspoons prepared mustard
1/8 teaspoon pepper
1 small tomato -- cut in wedges
Cook fresh asparagus spears in a small amount of boiling water for 8-10 minutes or till crisp-tender; drain. Reserve 3 spears for garnish; cut remaining asparagus into 1" pieces. Or, cook frozen asparagus according to package directions; drain. Set aside. Meanwhile, in a medium mixing bowl beat eggs till foamy. Beat in cottage cheese, mustard, salt, and pepper; set aside. Spray a 10" ovenproof skillet with Pam. Cook mushrooms over medium heat till just tender. Stir in asparagus pieces. Pour egg mixture over mushrooms and asparagus (if using fresh asparagus, arrange the 3 reserved spears on top.) Cook mixture over low heat about 5 minutes or till mixture bubbles slightly and begins to set around edges. Bake frittata, uncovered, in a 400 degree F oven about 10 minutes or till set. Garnish each serving with tomato.
* You can substitute 1 (10-oz) pkg frozen cut asparagus.
91.4 Calories /0.8g Fat /1.6g Fiber /18g Protein /7g Carbohydrate /375mg Sodium
I've converted it to HE in the following way: 1.5 protein, .25 Veggie, 7 optional calories
Weight Watcher Points: 2