Wednesday, July 30, 2008

Tex-Mex Frittata

Prep/Total Time: 20 minutes
Yield: 6 servings

1 green onion, thinly sliced
1 cup cooked black beans
1/2 cup coarsely chopped cilantro
1 tbsp chopped pickled jalapenos
2 tsp red wine vinegar
1 tsp extra-virgin olive oil
2 whole eggs
4 egg whites
pinches of dried oregano, sea salt and ground black pepper
1 tsp olive oil
1 tbsp finely chopped red onion
1 cup cooked corn
12 grape tomatoes, cut in half

To make salsa, combine green onions with beans, cilantro and jalapenos. Drizzle with vinegar and olive oil, then toss to mix. Let stand while preparing frittata.

In a bowl, whisk whole eggs with egg whites and seasonings. Coat or spray an oven-proof non-stick medium-sized skillet with olive oil and set over medium heat. Add red onion to skillet and cook for 2 minutes. Add corn and tomatoes, then eggs. Stir to evenly distribute ingredients. Cook just until bottom starts to become firm, 1 to 2 minutes, then bake in preheated 300 degree oven until center is set, 10 to 12 minutes

Tips and Tricks
I skipped the precooking of the onions and just mixed everything in one bowl and poured it into the skillet. I also used a larger pan, yielding a thinner frittata and adjusted cooking times accordingly. For the salsa, I used dried cilantro and left out the jalapenos.
Make It Healthier
Omit salt.
How Kids Can Help
Measure and dump spices. Pour eggs into pan.

Nutrition Facts
1.6 of frittata and 1/4 cup of salsa equals 115 calories, 3.5 g fat, 1 g saturated fat, 14 g carbs, 4 g fiber, 8 g protein, 86mg sodium, 62 mg cholesterol

1 comment:

Tristi Pinkston said...

Thank you for the times when you're able to post the nutritional content -- having recently been put on a low-sodium diet, it really helps me out.