Black Bean & White Cheddar Frittata
Ingredients
6 large eggs
3 large egg whites
1/4 cup salsa
1 tablespoon minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1/3 cup finely chopped green pepper
1/3 cup finely chopped sweet red pepper
3 green onions, finely chopped
2 garlic cloves, minced
1 cup canned black beans, rinsed and drained
1/2 cup shredded white cheddar cheese
Optional toppings: Minced fresh cilantro, sliced ripe olives and additional salsa
Directions
Preheat broiler. In a large bowl, whisk the first 6 ingredients until blended.
In a 10-in. ovenproof skillet, heat oil over medium-high heat. Add peppers and green onions; cook and stir 3-4 minutes or until peppers are tender. Add garlic; cook 1 minute longer. Stir in beans. Reduce heat to medium; stir in egg mixture. Cook, uncovered, 4-6 minutes or until nearly set. Sprinkle with cheese.
Broil 3-4 in. from heat 3-4 minutes or until light golden brown and eggs are completely set. Let stand 5 minutes. Cut into wedges. Serve with toppings as desired.
Nutrition Facts
1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.
Carol, From Virginia Beach
Ingredients
6 large eggs
3 large egg whites
1/4 cup salsa
1 tablespoon minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1/3 cup finely chopped green pepper
1/3 cup finely chopped sweet red pepper
3 green onions, finely chopped
2 garlic cloves, minced
1 cup canned black beans, rinsed and drained
1/2 cup shredded white cheddar cheese
Optional toppings: Minced fresh cilantro, sliced ripe olives and additional salsa
Directions
Preheat broiler. In a large bowl, whisk the first 6 ingredients until blended.
In a 10-in. ovenproof skillet, heat oil over medium-high heat. Add peppers and green onions; cook and stir 3-4 minutes or until peppers are tender. Add garlic; cook 1 minute longer. Stir in beans. Reduce heat to medium; stir in egg mixture. Cook, uncovered, 4-6 minutes or until nearly set. Sprinkle with cheese.
Broil 3-4 in. from heat 3-4 minutes or until light golden brown and eggs are completely set. Let stand 5 minutes. Cut into wedges. Serve with toppings as desired.
Nutrition Facts
1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.
Carol, From Virginia Beach
