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Low Carb Recipes: To sustain a low carb way of life, make sure you eat healthy foods that you enjoy, not as a burden. Use these gourmet high-protein, low carb recipes suitable for the Atkins diet and most low carbohydrate diets.
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By Karen Barnaby

Asparagus Frittata

Serves 4

Frittatas make a nice easy dinner with a salad or a hand held snack. They are adaptable too-you can add a spoonful of pesto or a few chopped sun-dried tomatoes to the egg mixture.

  • 2 Tbsp. olive oil
  • 1/2 cup thinly sliced onion
  • 1 clove garlic, minced
  • 1 tsp. chopped fresh thyme
  • 1/2 medium tomato, seeded and diced
  • 12 cooked asparagus stalks, cut into 2-inch pieces
  • 8 large eggs
  • ˝ tsp. salt
  • ˝ tsp. pepper
  • ˝ cup freshly grated Parmesan cheese

Heat 1 Tbsp. (15 ml) of the olive oil over medium heat in a 9 to 10-inch, preferably nonstick, ovenproof frying pan. Add the onion, garlic and thyme. Sauté until the onion is soft. Add the asparagus and cook for a minute longer. Add half of the tomato and give a few stirs. Remove the vegetables and wipe out the pan.

Turn on the broiler. While it is heating, beat the eggs, salt, pepper and cheese together. In the same frying pan, heat the remaining oil over medium heat. Pour in the eggs and scatter the vegetables on top of the eggs. Turn the heat to low and cook until the frittata is golden brown on the bottom, 5-8 minutes. Place the frittata under the broiler and cook until firm. Slide onto a plate and garnish with the remaining chopped tomato.

Total Carbohydrates: 23.93

Total Carbohydrates Minus Fiber: 17.24

Carbohydrates per Serving: 5.98

Carbohydrates per Serving minus Fiber: 4.31

Copyright © 2000-2005, Karen Barnaby. All rights reserved.

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