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Swiss Chard-and-Bean Frittata

Yield 4 servings (serving size: 1 wedge)
Beans add body and a creamy texture to this frittata. Serve with salsa.

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

Nutrition 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

How to Make It

  1. Preheat broiler.

  2. 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.

  3. 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.

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