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Asparagus Frittata With Rocket (21 Day Wonder Diet: Day 6) Recipe

Asparagus Frittata With Rocket (21 Day Wonder Diet: Day 6) Recipe

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Asparagus Frittata With Rocket (21 Day Wonder Diet: Day 6)

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Ingredients:

Serving

cooking spray
1 small red onion, sliced thinly
170 g asparagus, trimmed and cut into 2cm pieces
2 eggs
2 egg whites
2 tbsp low fat cottage cheese
40 g baby rocket
2 tbsp lemon juice
2 tsp baby capers, rinsed and drained

Directions:

Preheat grill.
Spray small frying pan with cooking oil; cook onion over heat, stirring, one minute. Add asparagus; cook, stirring, 2 minutes.
Meanwhile, combine eggs, egg whites, and cheese in a medium jug. pour over asparagus mixture in pan. Cook, uncovered, about 5 minutes or until frittata is browned underneath.
Place pan under grill for about 5 minutes or until frittata is set.
Combine remaining ingredients in a bowl, serve frittata with salad.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	132.97 Kcal (557 kJ)
Calories from fat	46.39 Kcal
		% Daily Value*
Total Fat	5.15g	8%
Cholesterol	165.91mg	55%
Sodium	253.05mg	11%
Potassium	441.62mg	9%
Total Carbs	9.72g	3%
Sugars	4.28g	17%
Dietary Fiber	2.89g	12%
Protein	13.5g	27%
Vitamin C	16.6mg	28%
Vitamin A	1mg	33%
Iron	74.6mg	415%
Calcium	100.4mg	10%

Amount Per 100 g
Calories	53.56 Kcal (224 kJ)
Calories from fat	18.69 Kcal
		% Daily Value*
Total Fat	2.08g	8%
Cholesterol	66.83mg	55%
Sodium	101.93mg	11%
Potassium	177.89mg	9%
Total Carbs	3.92g	3%
Sugars	1.72g	17%
Dietary Fiber	1.16g	12%
Protein	5.44g	27%
Vitamin C	6.7mg	28%
Vitamin A	0.4mg	33%
Iron	30.1mg	415%
Calcium	40.4mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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