Ingredients

• 12 large eggs
• 3/4 cup grated Romano cheese
• 1/2 cup reduced-fat (2-percent) milk
• 3/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 tablespoon butter
• 1 pound asparagus, cut into 1-inch pieces
• 1 bunch green onions, thinly sliced

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Instructions

1. Preheat the oven to 375 degrees F.
2. In a medium bowl, beat the eggs, Romano, milk, 1/2 teaspoon salt and 1 pepper with a whisk. In a 12-inch nonstick skillet with an oven-safe handle, melt the butter on medium-high heat. Stir in the asparagus and the remaining 1/4 teaspoon salt, and cook 4 minutes. Add the green onions, and cook 2 minutes, stirring often. Spread the vegetable mixture evenly in the skillet.
3. Reduce the heat to medium-low. Pour the egg mixture into the skillet and cook without stirring until the mixture starts to set around the edge, 4 to 5 minutes. Place the skillet in the oven and bake until set, about 10 minutes. Invert the frittata onto a serving plate and cut into wedges.
4. Nutritional information per serving: about 253 calories, 18 g protein, 5 g carbohydrate, 16 g total fat (7 g saturated), 1 g fiber, 443 mg cholesterol, 580 mg sodium