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Roasted Asparagus & Eggs

Roasted Asparagus & Eggs

Calories 132 (24% from fat)
Fat 3.6 gram
Saturated Fat 1.2 gram
Trans Fat 0 gram
Chol. 110 mg.
Sodium 222 mg.
Carb. 13 gram
Fiber 5 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 15 gram

Ingredients


fat free olive oil cooking spray

1 10 oz. (283 g) package frozen asparagus spears
(We used Birds Eye Deluxe Asparagus Spears because they had no sodium.)

4 Tbsp. reduced fat Parmesan style grated topping
(We used Kraft brand.)

1/2 cup diced tomatoes

2 Tbsp. minced fresh basil
(or 2 tsp. dried basil)

2 Tbsp. minced fresh chives
(or 2 tsp. dried chives)

3 egg whites

1 whole egg


1. Preheat the oven to 400 degrees Fahrenheit.

2. Spray an 8 x 8 baking pan with fat free olive oil cooking spray. Place frozen asparagus in a microwave safe dish, cover and microwave on high for 3 minutes. Take out and stir, then place back in microwave for an additional 2 minutes on high.

3. Lay asparagus in the bottom of the 8 x 8 baking pan. Sprinkle with 3 Tbsp. reduced fat Parmesan style grated topping. Spray a light coat of fat free olive oil cooking spray on the top. Bake for 8 minutes.

4. While asparagus is baking, combine in a small bowl the diced tomatoes, 1 Tbsp. remaining reduced fat Parmesan style grated topping and 1 Tbsp. minced fresh basil (or 1 tsp. dried basil) and 1 Tbsp. minced fresh chives (or 1 tsp. dried chives). Set aside.

5. Now combine egg whites, whole egg, 1 Tbsp. minced fresh basil (or 1 tsp. dried basil) and 1 Tbsp. minced fresh chives (or 1 tsp. dried chives).

6. Heat a non-stick frying pan on medium heat and spray with fat-free olive oil cooking spray. When there is approximately 2 minutes left of asparagus baking time, scramble the egg mixture in the frying pan. It should be thoroughly cooked in approximately 2 minutes.

7. Divide the baked asparagus into two servings, place 1/2 of scrambled egg mixture on top and 1/2 of tomato mixture on each plate. Now serve.

Yield: 2 Servings


Roasted Asparagus & Eggs 

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