Sunday, December 23, 2012

Breakfast Idea

Tex-Mex Style Frittata  

Recipe Insight: Corn adds a creamy, fresh, sweet flavor to eggs without extra fat.

This recipe provides 6 servings



1) 2 green onions, thinly sliced
2) 1 cup cooked black beans
3) 1/2 cup coarsely chopped cilantro
4) 1 tablespoon chopped pickled jalapenos
5) 2 tsp red wine vinegar
6) 1 tsp extra-virgin oil


1) 2 whole eggs
2) 4 egg whites
3) Pinches of the following: dried oregano leaves, black pepper and sea salt
4) 1 teaspoons olive oil
5) 1 tablespoon finely chopped red onion
6) 1 cup cooked corn
7) 14 grape tomatoes, cut in half


1) To make salsa, stir green onions with black beans, cilantro and pickled jalapenos. Drizzle with vinegar and oil, then toss to mix. Let stand while preparing frittata so flavor can mix.

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

Nutritional value per serving: ( 1/6 of frittata and approx. 1/4 cup salsa)

Calories: 120
Total Fat: 3.5 grams   (Sat Fat. 1 gram)
Carbs: 15 grams
Fiber: 5 grams
Protein: 8 grams
Sodium: 85 mg
Cholesterol: 62 mg

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