* or one 10-oz pkg frozen cut asparagus
Cook fresh asparagus spears in a small amount of boiling water for 8-10 minutes or till crisp-tender; drain. Reserve 3 spears for garnish; cut remaining asparagus into 1" pieces. Or, cook frozen asparagus according to package directions; drain. Set aside.
Meanwhile, in a medium mixing bowl beat eggs till foamy. Beat in cottage cheese, mustard, salt, and pepper; set aside.
Spray a 10" ovenproof skillet with Pam. Cook mushrooms over medium heat till just tender. Stir in asparagus pieces. Pour egg mixture over mushrooms and asparagus (if using fresh asparagus, arrange the 3 reserved spears on top. ) Cook mixture over low heat about 5 minutes or till mixture bubbles slightly and begins to set around edges.
Bake frittata, uncovered, in a 400 deg F oven about 10 minutes or till set. Garnish each serving with tomato.
Per serving: 183 calories, 18 g protein, 7 g carbohydrates, 10 g fat, 416 mg cholesterol, 375 mg sodium, 463 mg potassium.