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5
from 1 vote
Frittata Ranchera with Black Beans
adapted from Power Foods
Prep Time
10
minutes
mins
Cook Time
18
minutes
mins
Total Time
28
minutes
mins
Course:
Main Course
Cuisine:
Italian
Servings:
8
servings
Calories:
185
kcal
Author:
Dan from Platter Talk
Ingredients
6
eggs
large
2
egg whites
1/4
cup
fresh flat-leaf parsley
chopped
Coarse salt and fresh ground peppercorn
1
tablespoon
olive oil
1
onion
finely chopped
1 1/2
cups
cherry tomatoes
halved
1
jalapeno chiles
(ribs and seeds removed for less heat, if desired)
4
oz
crumbled goat cheese
15
oz
black beans
rinsed and drained
Instructions
Heat oven broiler, with rack 4 inches from the heat source.
In a large bowl, whisk together whole eggs, egg whites, and parsley; season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat oil in a medium size oven proof skillet, over medium heat.
Add onion, tomatoes, and jalapenos; cook, stirring occasionally, until onion has softened, about 6 minutes.
Add egg mixture.
Sprinkle evenly with cheese.
Cover, reduce heat to low, and cook until eggs are almost set, 5 to 7 minutes.
Heat beans in a small saucepan over medium-low heat until warmed through.
Uncover skillet and place frittata under broiler. Cook until the top is set and just beginning to brown, 3 to 4 minutes.
Run a flexible spatula around edge of frittata to loosen from pan, then slide onto a plate.
Cut frittata into wedges and serve with black beans.
Nutrition
Calories:
185
kcal
|
Carbohydrates:
15
g
|
Protein:
12
g
|
Fat:
8
g
|
Saturated Fat:
3
g
|
Cholesterol:
129
mg
|
Sodium:
116
mg
|
Potassium:
337
mg
|
Fiber:
5
g
|
Sugar:
1
g
|
Vitamin A:
640
IU
|
Vitamin C:
12
mg
|
Calcium:
62
mg
|
Iron:
2.3
mg