Tex-Mex Bean Frittata September 19, 2007

Tex-Mex Bean Frittata

Serves 2

1/3 cup thinly sliced green onions

2 tablespoons canned chopped green chiles

1 teaspoon chili powder

½ teaspoon ground cumin

4 large egg whites, lightly beaten

1 large egg yolk, lightly beaten

 (I would say it as one egg plus 3 egg whites)

1 (15 oz) can black beans, rinsed and drained

Cooking spray

3 cloves garlic, minced

½ cup shredded Monterey Jack cheese with jalapeno peppers  (or use regulary Monterey Jack cheese)

2 tablespoons sour cream (I use light)

2 tablespoons salsa

1 tablespoon chopped fresh cilantro, if desired

• 1. Preheat oven to 450.
• 2. Combine first 7 ingredients in a bowl; stir well. Set aside.
• 3. Coat a 10-inch nonstick skillet with cooking spray; place over medium heat until hot. Add garlic; sauté 1 minute. Stir in bean mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set.
• 4. Wrap handle of skillet with foil; place skillet in oven and bake at 450 for 5 minutes or until set. Sprinkle with cheese; bake an additional minute or until cheese melts. Top each serving with sour cream and salsa; sprinkle with cilantro.

Calories: 393 (31% from fat); Fat 16.6 g; Protein 27.5 g; Carb. 36g, Fiber 6.7g, Chol 137 mg;  Iron 4.3 mg; Sodium 358 mg, calc 317 mg.