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)
Recipe from Cooking Light

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Nutritional Information

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

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

  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.
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