Frittata with Black Beans and Salsa



4 servings (serving size: 1 wedge and 1/4 cup salsa)

Recipe from

Cooking Light

Nutritional Information

Calories 320
Caloriesfromfat 29 %
Fat 10.3 g
Satfat 3.4 g
Monofat 3.5 g
Polyfat 2.3 g
Protein 20.4 g
Carbohydrate 38.1 g
Fiber 5.2 g
Cholesterol 175 mg
Iron 3.1 mg
Sodium 597 mg
Calcium 201 mg


1 cup diced tomato
1/3 cup chopped fresh cilantro
1 1/2 tablespoons fresh lime juice
1 garlic clove, minced
1 jalapeño pepper, seeded and minced
Dash of salt
2 teaspoons vegetable oil
1/4 cup chopped green onions
3 ounces baked tortilla chips (about 3 cups), coarsely crushed
4 large egg whites, lightly beaten
3 large eggs, lightly beaten
1 (15-ounce) can black beans, drained
1/2 teaspoon ground cumin
1/2 cup (2 ounces) shredded reduced-fat Monterey Jack cheese with jalapeño peppers


To prepare salsa, combine first 6 ingredients in a bowl. Cover and marinate in refrigerator 30 minutes.

Preheat broiler.

To prepare frittata, heat oil in a large nonstick skillet over medium heat. Add onions and chips; sauté 2 minutes. Remove from heat. Combine egg whites, eggs, and beans; pour into skillet. Sprinkle with cumin. Wrap handle of skillet with foil; place skillet in oven. Broil 2 1/2 minutes or until center is set. Sprinkle with cheese. Broil 20 seconds or until cheese melts. Cut into wedges; serve with salsa.

November 1999
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