1 cup chopped asparagus (1-inch lengths)
4 egg whites
2 whole eggs
½ cup fat-free half-and-half
Salt and ground black pepper
¼ cup shredded gruyere cheese
1 tablespoon olive oil
2 shallots, sliced
¾ cup diced smoked ham
2 cups shredded frozen hash brown potatoes, thawed
Heat the oven to 400 degrees. Fill a medium bowl with ice water.
Bring a medium saucepan of water to a boil. Add the asparagus and blanch for 3 minutes, or until just tender. Use a slotted spoon to remove the asparagus from the boiling water and immediately transfer to the ice water. Once the asparagus is cool, drain and set aside.
In a blender, combine the egg whites, whole eggs, fat-free half-and-half, ¼ teaspoon salt and ¼ teaspoon pepper. Blend until smooth. Stir in the shredded gruyere.
In a nonstick, oven-safe skillet (cast iron works great) over medium, heat the oil. Add the shallots and cook for 3 to 4 minutes, or until soft. Add the ham, asparagus and the blended egg mixture. Stir for 1 minute, or until the egg just starts to set up.
Sprinkle the shredded potatoes over the top and sprinkle with salt and black pepper. Bake for 5 minutes on the oven's center rack, or until the eggs are set. Increase the oven to broil and cook for another 5-7 minutes, or until the potatoes are crisp and lightly browned.
Nutrition values per serving: 130 calories, 5 g fat (2 g saturated), 11 g carbohydrates, 1 g fiber, 9 g protein, 55 mg cholesterol, 330 mg sodium.
Alison Ladman for The Associated Press