brunch

Tex-Mex Frittata

(Recipe modified from Cooking Light)

This is one of the healthy recipes we made this weekend for the Eggland’s Best blogger brunch that my friend, Kristen, and I hosted. I love that it’s a little spicy, and that the black beans make it very filling. Oh, and I learned some new egg tips! I’ll be sharing those with you, plus highlights from the brunch this week.

Ingredients:
1/3 cup thinly sliced green onions
1 teaspoon chili powder
3 tablespoons canned chopped green chiles
1/2 teaspoon ground cumin
4 large egg whites, lightly beaten
1 large egg yolk, lightly beaten
1 (15-ounce) can no-salt added black beans, rinsed and drained
Vegetable cooking spray
3 garlic cloves, minced
1/2 cup (2 ounces) shredded Monterey Jack cheese with jalapeno peppers
2 tablespoons fat-free sour cream
2 tablespoons salsa

Directions:
Preheat oven to 450-degrees

Combine first 7 ingredients in a bowl; stir well. Set aside

Coat a 10-inch nonstick skillet with cooking spray; place over medium heat until hot. Add garlic; saute 1 minute. Stir in bean mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set.

Wrap handle of skillet with aluminum foil; place skillet in oven, and bake at 450-degrees for 5 minutes or until set. Sprinkle with cheese; bake an additional minute or until cheese melts. Top each serving with sour cream and salsa.

Note: Substitute 2/3 cup egg substitute for 4 egg whites and 1 egg yolk, if desired.

Makes: 2 servings

Nutritional information per serving: Calories 393; Protein 27.5g; Fat 16.6g; Sat. fat 8g; Carbohydrates 36g; Fiber 6.7g, Sodium 358mg

6 Comments

  1. Miz March 28, 2011
    • FatFighter March 29, 2011
  2. Jody - Fit at 53 March 28, 2011
    • FatFighter March 29, 2011
    • FatFighter March 29, 2011