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Mexican Frittata with Black Beans and Rice

Mexican Frittata with Black Beans and Rice

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
  • 1 14 1/2 ounce can diced green chilies
  • 2 teaspoons ground cumin
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons olive oil
  • 1/4 cup reduced-fat Mexican four-cheese blend (such as Sargento), shredded

Directions

  1. In a large bowl, whisk together eggs and milk. Add the next six ingredients and mix well. Let mixture stand for 5 minutes.
  2. 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.
  3. 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.

Nutrition Information

Per serving: 341 kcal cal., 9 g fat (2 g sat. fat), 673 mg sodium, 10 g fiber, 4 g sugar, 19 g pro., 198 mg calcium, 6 mg iron. Percent Daily Values are based on a 2,000 calorie diet

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