I just made this -- it's a fairly decent recipe. I added about half a cup of muenster cheese that my husband had brought back from Germany (I needed to get it out of the fridge) and it added a very nice flavor -- might add some nutmeg next time to complement the cheese... Anyway, if using swiss chard, I'd either cut the leaves off of the purple stem and discard stem, or chop the stem up into bite-sized pieces. Also, I think that a full can of white beans might be too much -- perhaps just half? Other than that, a solid recipe that I'll use as a starting point for future recipes!
Swiss Chard-and-Bean Frittata
Beans add body and a creamy texture to this frittata. Serve with salsa.
Yield: 4 servings (serving size: 1 wedge)
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Amount per serving
- Calories: 193
- Calories from fat: 21%
- Fat: 4.6g
- Saturated fat: 1.2g
- Monounsaturated fat: 2.2g
- Polyunsaturated fat: 0.7g
- Protein: 16.3g
- Carbohydrate: 22.6g
- Fiber: 4g
- Cholesterol: 110mg
- Iron: 2.5mg
- Sodium: 637mg
- Calcium: 90mg
- 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
- 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.
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