Ingredients:
- 8 eggs
- 1/2 cup unaged manchego cheese or 1/2 cup other semi-hard cheese, shredded
- avocado , slices (optional)
- chopped green onion (optional)
Directions:
- Heat oven to 375 degrees. Heat 2 T. of the oil in an ovenproof skillet over medium heat; add the red onion, green pepper and celery. Cook, stirring occasionally, until softened, about 3 minutes. Stir in the garlic; cook until softened, about 1 minute. Stir in spinach; cook until wilted, about 1 minute. Meanwhile, combine the beans, remaining 1 T. of the oil and parsley in a food processor; pulse until coarsely chopped. Set aside.
- Whisk together the eggs, milk, salt and pepper to taste in a large bowl until foamy. Fold in the sausage and the bean mixture. Pour into the hot skillet; cook, without stirring, until eggs begin to set, about 4 minutes. Top with tomato slices; sprinkle with cheese. Transfer to oven; bake until frittata is fully set and cheese melts, about 10 minutes. Garnish with avocado slices and green onions, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 273.09 Kcal (1143 kJ) | ||
| Calories from fat | 186.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.72g | 32% | |
|---|---|---|---|
| Cholesterol | 219.8mg | 73% | |
| Sodium | 375.57mg | 16% | |
| Potassium | 557.61mg | 12% | |
| Total Carbs | 13.3g | 4% | |
| Sugars | 4.58g | 18% | |
| Dietary Fiber | 4.73g | 19% | |
| Protein | 11.04g | 22% | |
| Vitamin C | 39.6mg | 66% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 10.3mg | 57% | |
| Calcium | 72.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 109.72 Kcal (459 kJ) | ||
| Calories from fat | 74.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.32g | 32% | |
|---|---|---|---|
| Cholesterol | 88.31mg | 73% | |
| Sodium | 150.89mg | 16% | |
| Potassium | 224.03mg | 12% | |
| Total Carbs | 5.34g | 4% | |
| Sugars | 1.84g | 18% | |
| Dietary Fiber | 1.9g | 19% | |
| Protein | 4.44g | 22% | |
| Vitamin C | 15.9mg | 66% | |
| Vitamin A | 0.2mg | 16% | |
| Iron | 4.1mg | 57% | |
| Calcium | 29.1mg | 7% | |
* 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.
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