Swiss Chard-and-Bean Frittata

recipe
Beans add body and a creamy texture to this frittata. Serve with salsa.

Yield:

4 servings (serving size: 1 wedge)

Recipe from

Cooking Light

Nutritional Information

Calories 193
Caloriesfromfat 21 %
Fat 4.6 g
Satfat 1.2 g
Monofat 2.2 g
Polyfat 0.7 g
Protein 16.3 g
Carbohydrate 22.6 g
Fiber 4 g
Cholesterol 110 mg
Iron 2.5 mg
Sodium 637 mg
Calcium 90 mg

Ingredients

7 large egg whites, lightly beaten
2 large eggs, lightly beaten
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon finely chopped jalapeño pepper
1 tablespoon chopped fresh mint (optional)
4 chopped pitted kalamata olives
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1 teaspoon olive oil
2 cups torn Swiss chard or spinach
1 1/2 cups chopped onion

Preparation

Preheat broiler.

Place egg whites, eggs, salt, and black pepper in a large bowl, and stir well with a whisk. Stir in jalapeno, mint (if desired), olives, and beans.

Heat the oil in a large nonstick skillet over medium-high heat. Add Swiss chard and onion; saute 3 minutes or until Swiss chard is tender. Pour the egg mixture into pan; reduce heat to medium-low, and cook 10 minutes or until almost set.

Wrap handle of skillet with foil. Broil egg mixture for 4 minutes or until golden brown.

Note:

March 2001
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