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Shrimp Artichoke fritata

Ingredients

4 oz fresh or frozen shrimp in shells

Salt

1/8 tsp freshly ground pepper and more, to taste

½ of 9-oz package frozen artichoke hearts

8 eggs

¼ cup fat-free or low-fat milk

¼ cup thinly sliced green onions

1/8 tsp garlic powder

Nonstick cooking spray

3 tbsp finely shredded Parmesan cheese

Sliced green onions (optional)

Fresh flat-leaf parsley (optional)

Preparation

  1. Thaw shrimp, if frozen.  Peel and devein shrimp.  Rinse shrimp and pat dry with paper towels.  Halve shrimp lengthwise, season shrimp with salt and pepper.  Set aside.
  2. Cook artichoke hearts according to package direction; drain.  Cut artichoke hearts into quarters, season lightly with salt and pepper; set aside.
  3. In a large bowl whisk together eggs, milk, green onions, garlic powder and the 1/8 tsp pepper; set aside.
  4. Lightly coat an unheated large nonstick skillet with nonstick cooking spray.  Preheat over medium heat.  Add shrimp to hot skillet; cook shrimp for 1 to 3 minutes or until shrimp are opaque.  Reduce heat to medium-low.
  5. Add artichoke heart and egg mixture to the pan; cook; scraping the sides and bottom of pan with a rubber spatula to allow uncooked eggs to flow underneath, 3-4 minutes. 
  6. Place underneath 400º broiler for 5-8 minutes to set egg on top.  Add cheese and broil for 1-2 minutes to allow cheese to melt; serve.

 

Yield: 5 Servings

 

Exchanges per serving: Protein: 3 – Carb: 1/2 

 

Nutrition facts per serving:  190 calories (90 calories from fat); 10g fat; 20g protein; 4g net carb

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