Frittata Ranchera with Black Beans
A frittata is an excellent make-ahead meal, delicious served hot, cold, or at room temperature. Black beans are a great source of fiber, which helps to balance blood sugar.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Heat 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.
Step 2
Heat oil in a medium ovenproof skillet over medium. Add onion, tomatoes, and jalapeños; 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. Meanwhile, heat beans in a small saucepan over medium-low until warmed through (add water if too dry); season with pepper.
Step 3
Uncover skillet, and place frittata under broiler. Cook until the top is set and just beginning to brown, 3 to 4 minutes.
Step 4
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 information
Step 5
(Per Serving)
Step 6
Calories: 268
Step 7
Saturated Fat: 3.3g
Step 8
Unsaturated Fat: 4.1g
Step 9
Cholesterol: 3mg
Step 10
Carbohydrates: 21g
Step 11
Protein: 18g
Step 12
Sodium: 762mg
Step 13
Fiber: 7g
