Frittata with Black Beans and Salsa

Yield: 4 servings (serving size: 1 wedge and 1/4 cup salsa)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 320
  • Calories from fat: 29%
  • Fat: 10.3g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 2.3g
  • Protein: 20.4g
  • Carbohydrate: 38.1g
  • Fiber: 5.2g
  • Cholesterol: 175mg
  • Iron: 3.1mg
  • Sodium: 597mg
  • Calcium: 201mg

Ingredients

  • Salsa:
  • 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
  • Frittata:
  • 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

Preparation

  1. To prepare salsa, combine first 6 ingredients in a bowl. Cover and marinate in refrigerator 30 minutes.
  2. Preheat broiler.
  3. 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.
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