Mexican Frittata with Black Beans and Rice
Serves: 4
Prep Time: 8 minutes
Cook Time: 5-9 minutes
Nutrition Score per serving:
448 calories, 67 g carbs(60%), 10.5 g fat (21%), 17 g fiber, 21 g protein (19%), 3.5 g saturated fat
Prep Time: 8 minutes
Cook Time: 5-9 minutes
Nutrition Score per serving:
448 calories, 67 g carbs(60%), 10.5 g fat (21%), 17 g fiber, 21 g protein (19%), 3.5 g saturated fat
For a spicy dinner that's rich in nutrients, try this!
Ingredients
| 4 | large eggs |
| 1/2 | cup nonfat milk |
| 1 | 15-ounce can black beans, rinsed and drained |
| 1 | 14-ounce can diced tomatoes with green pepper and onion |
| 1/2 | cup instant brown rice |
| 14.5 | ounce can diced green chilies |
| 2 | tsp ground cumin |
| 1/4 | tsp ground black pepper |
| 2 | tsp olive oil |
| 1/4 | cup reduced-fat Mexican four-cheese blend (such as Sargento), shredded |
Directions
In a large bowl, whisk together eggs and milk. Add the next six ingredients and mix well. Let mixture stand for 5 minutes. Preheat broiler. Heat oil in a large oven-safe skillet over medium heat. Add egg mixture and cook for 3-5 minutes, until almost cooked through to the surface, frequently smoothing the top with the back of a large spoon.
Place skillet under the broiler; cook for 1-2 minutes, until the top is done. Sprinkle with shredded cheese and return skillet to the broiler. Broil for 1-2 minutes, until the cheese is golden. Slice into 4 equal wedges. Serve warm or at room temperature.
