2 cup fresh chopped onion
2 tsp canola oil
1 medium red bell peppers, seeded and julienned (green can be used)
1 whole jalapeno pepper, seeded and minced (optional)
1 1/2 cup frozen sweet corn kernels (or a 15-ounce can)
1 1/2 cup canned black beans, drained and rinsed (16 ounce can)
2 tbsp fresh cilantro, chopped
5 egg whites
1/2 tsp salt
1 tbsp salsa (optional)
1 tbsp fat free sour cream (nonfat yogurt can be used) (optional)
- Place the onions and 1 teaspoon of the oil in a 10- to 12-inch nonstick skillet. Cover and cook on medium heat, stirring occasionally, for about 5 minutes, until the onions are soft and golden. Add the bell peppers (and chile pepper, if desired) and sauté on medium heat for 5 minutes. Stir in the corn, black beans, and cilantro. Cover, lower the heat, and cook for about 5 minutes, until hot. Remove the skillet from the heat.
- In a large mixing bowl, beat the eggs, egg whites, and salt until fluffy. Stir the bean and corn mixture into the eggs.
- Coat the bottom of the same skillet with the remaining teaspoon of oil and return it to medium heat. When the skillet is hot, pour in the egg mixture and distribute the corn and beans evenly in pan. Cover and cook for 5 to 7 minutes, until the edges are firm and the bottom has browned.
- Place a large, flat plate or pizza pan over the skillet and flip the skillet over so that the frittata falls onto the plate. Slide the frittata back into the skillet and cook for about 5 minutes more, until the eggs are fully cooked.
- Cut the frittata into wedges and serve hot or at room temperature, topped with salsa and a dollop of sour cream or yogurt, if desired.
It is important to use a nonstick skillet for this recipe. If you don't have one, you may brown the bottom of the frittata on the stovetop and then place the pan under the broiler until the eggs are firm and golden on top. PLEASE NOTE: This recipe contains canned beans. The nutrition facts given will be slightly inaccurate, because the analysis includes the salted water in which the beans are canned. When you drain and rinse these beans, you reduce the sodium content by about 40 percent.
Per serving: Calories 182.6; Total Carbs 22.9 g; Dietary Fiber 5.2 g; Sugars 3.4 g; Total Fat 5 g; Saturated Fat 0.9 g; Unsaturated Fat 4.1 g; Potassium 160.9 mg; Protein 11.6 g; Sodium 477.5 mg.
*Recipe courtesy of dLife