Frittata with Black Beans and Salsa

Vegetarian
Gluten Free
Health score
17%
Frittata with Black Beans and Salsa
45 min.
4
612kcal

Suggestions


Start your day on a delicious note with this vibrant Frittata with Black Beans and Salsa! Perfect for brunch or a hearty breakfast, this dish is not only vegetarian but also gluten-free, making it a fantastic choice for a variety of dietary preferences. With a delightful combination of flavors and textures, this frittata is sure to impress your family and friends.

The star of this recipe is the rich blend of black beans, fresh cilantro, and zesty jalapeño, all enveloped in fluffy eggs. The addition of coarsely crushed baked tortilla chips adds a satisfying crunch, while the melted Monterey Jack cheese with jalapeño peppers brings a creamy, spicy kick that elevates the dish to new heights. Topped with a refreshing homemade salsa, this frittata is a feast for the senses.

Not only is this dish packed with protein and fiber, but it also boasts a colorful presentation that will brighten up any table. Whether you're hosting a weekend brunch or simply looking for a nutritious meal to fuel your day, this Frittata with Black Beans and Salsa is a must-try. In just 45 minutes, you can create a wholesome and satisfying meal that everyone will love. So grab your skillet and get ready to whip up this delightful dish!

Ingredients

  • cups baked tortilla chips crushed
  • 15 ounce black beans drained canned
  • large egg whites lightly beaten
  • large eggs lightly beaten
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.3 cup green onions chopped
  • 0.5 teaspoon ground cumin 
  •  jalapeno minced seeded
  • 1.5 tablespoons juice of lime fresh
  • ounces monterrey jack cheese shredded with jalapeño peppers reduced-fat
  • Dash salt 
  • cup tomatoes diced
  • teaspoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • aluminum foil
  • broiler

Directions

  1. To prepare salsa, combine first 6 ingredients in a bowl. Cover and marinate in refrigerator 30 minutes.
  2. Preheat broiler.
  3. To prepare frittata, heat oil in a large nonstick skillet over medium heat.
  4. Add onions and chips; saut 2 minutes.
  5. Remove from heat.
  6. Combine egg whites, eggs, and beans; pour into skillet.
  7. Sprinkle with cumin. Wrap handle of skillet with foil; place skillet in oven. Broil 2 1/2 minutes or until center is set.
  8. Sprinkle with cheese. Broil 20 seconds or until cheese melts.
  9. Cut into wedges; serve with salsa.

Nutrition Facts

Calories612kcal
Protein18.44%
Fat22.8%
Carbs58.76%

Properties

Glycemic Index
49
Glycemic Load
0.62
Inflammation Score
-8
Nutrition Score
23.651304659636%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.5mg
Naringenin
0.27mg
Luteolin
0.05mg
Kaempferol
0.12mg
Myricetin
0.06mg
Quercetin
1.81mg

Nutrients percent of daily need

Calories:611.72kcal
30.59%
Fat:15.56g
23.94%
Saturated Fat:5.06g
31.61%
Carbohydrates:90.23g
30.08%
Net Carbohydrates:77.51g
28.19%
Sugar:2.41g
2.68%
Cholesterol:152.12mg
50.71%
Sodium:976.63mg
42.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.31g
56.62%
Phosphorus:547.21mg
54.72%
Fiber:12.72g
50.86%
Selenium:35.28µg
50.4%
Vitamin B2:0.76mg
44.69%
Magnesium:140.6mg
35.15%
Calcium:317.42mg
31.74%
Folate:112.12µg
28.03%
Iron:4.59mg
25.52%
Vitamin B1:0.38mg
25.4%
Vitamin K:25.5µg
24.28%
Potassium:814.28mg
23.27%
Vitamin C:15.77mg
19.12%
Copper:0.38mg
18.79%
Vitamin A:911.82IU
18.24%
Vitamin B6:0.35mg
17.66%
Zinc:2.61mg
17.4%
Manganese:0.35mg
17.34%
Vitamin E:1.69mg
11.29%
Vitamin B5:0.93mg
9.31%
Vitamin B12:0.48µg
8.02%
Vitamin B3:1.44mg
7.18%
Vitamin D:0.83µg
5.57%
Source:My Recipes