Frittata with Black Beans and Salsa Recipe

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Ingredients

Count

Nutrition

229

Calories

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Ingredients:

Serving

1 cup diced tomato
1/3 cup chopped fresh cilantro
1 1/2 tbsp fresh lime juice
1 garlic clove, minced
1 jalapeno pepper, seeded and minced
dash of salt
2 tsp vegetable oil
1/4 cup chopped green onions
3 oz baked tortilla chips (about 3 cups), coarsely crushed
4 large egg whites, lightly beaten
3 large eggs, lightly beaten
1 (15-oz) can black beans, drained
1/2 tsp ground cumin
1/2 cup (2 oz) shredded reduced-fat monterey jack cheese with jalapeno peppers

Directions:

To prepare salsa, combine first 6 ingredients in a bowl. Cover and marinate in refrigerator 30 minutes.
Preheat broiler.
To prepare frittata, heat oil in a large nonstick skillet over medium heat. Add onions and chips; sauté 2 minutes. Remove from heat. Combine egg whites, eggs, and beans; pour into skillet. Sprinkle with cumin. Wrap handle of skillet with foil; place skillet in oven. Broil 2 1/2 minutes or until center is set. Sprinkle with cheese. Broil 20 seconds or until cheese melts. Cut into wedges; serve with salsa.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	228.7 Kcal (958 kJ)
Calories from fat	76.53 Kcal
		% Daily Value*
Total Fat	8.5g	13%
Cholesterol	142.65mg	48%
Sodium	259.15mg	11%
Potassium	396.71mg	8%
Total Carbs	25.02g	8%
Sugars	2.34g	9%
Dietary Fiber	2.85g	11%
Protein	13.82g	28%
Vitamin C	12.3mg	20%
Iron	1.8mg	10%
Calcium	104.4mg	10%

Amount Per 100 g
Calories	144.7 Kcal (606 kJ)
Calories from fat	48.42 Kcal
		% Daily Value*
Total Fat	5.38g	13%
Cholesterol	90.26mg	48%
Sodium	163.96mg	11%
Potassium	251mg	8%
Total Carbs	15.83g	8%
Sugars	1.48g	9%
Dietary Fiber	1.8g	11%
Protein	8.75g	28%
Vitamin C	7.8mg	20%
Iron	1.1mg	10%
Calcium	66mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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