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.
- 6 large whole eggs plus 2 large egg whites
- ¼ cup finely chopped fresh flat-leaf parsley
- Coarse salt and freshly ground pepper
- 1 tablespoon extra-virgin olive oil
- 1 onion, finely chopped
- 1½ cups grape or cherry tomatoes, halved
- 2 jalapeño chiles, finely chopped (ribs and seeds removed for less heat, if desired)
- ¼ cup crumbled fresh goat cheese
- 1 can (15 ounces) black beans, drained and rinsed
- Heat broiler, with rack 4 inches from the heat source. In a large bowl, whisk together whole eggs, egg whites, and parsley; season with ½ teaspoon salt and ¼ teaspoon pepper.
- 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.
- 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.
per
serving: 268
calories; 3.3 g saturated fat; 4.1 g unsaturated fat; 3 mg cholesterol; 21 g
carbohydrates; 18 g protein; 762 mg sodium; 7 g fiber
Tags:
Breakfast