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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Black Bean and Corn Frittata

Source: dLife

A hearty frittata spiced up with peppers and chile.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	182.6

Total Carbs	22.9 g

Dietary Fiber	5.2 g

Sugars	3.4 g

Total Fat	5.0 g

Saturated Fat	0.9 g

Unsaturated Fat	1.3 g

Potassium	160.9 mg

Protein	11.6 g

Sodium	477.5 mg

Dietary Exchanges 5.0 Fat, 1.1 Vegetables, 0.5 Meat, 1.0 Starch, 0.3 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

2.0
2 cup fresh chopped onion 2.0
2 tsp canola oil 1.0
1 each medium red bell peppers 1.0
1 each whole jalapeno pepper 1.5
1 1/2 cup frozen sweet corn kernels 1.5
1 1/2 cup canned black beans 2.0
2 tbsp fresh cilantro 3.0
3 each eggs 5.0
5 each egg whites 0.5
0 1/2 tsp salt 1.0
1 tbsp salsa 1.0
1 tbsp fat free sour cream

Directions

Place the onions and 1 teaspoon of the oil in a 10- to 12-inch nonstick skillet. Cover and cook on medium heat, stirring occasionally, for about 5 minutes, until the onions are soft and golden. Add the bell peppers (and chile pepper, if desired) and saute on medium heat for 5 minutes. Stir in the corn, black beans, and cilantro. Cover, lower the heat, and cook for about 5 minutes, until hot. Remove the skillet from the heat.
In a large mixing bowl, beat the eggs, egg whites, and salt until fluffy. Stir the bean and corn mixture into the eggs.
Coat the bottom of the same skillet with the remaining teaspoon of oil and return it to medium heat. When the skillet is hot, pour in the egg mixture and distribute the corn and beans evenly in pan. Cover and cook for 5 to 7 minutes, until the edges are firm and the bottom has browned.
Place a large, flat plate or pizza pan over the skillet and flip the skillet over so that the frittata falls onto the plate. Slide the frittata back into the skillet and cook for about 5 minutes more, until the eggs are fully cooked.
Cut the frittata into wedges and serve hot or at room temperature, topped with salsa and a dollop of sour cream or yogurt, if desired.