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Black Bean and Corn Frittata
Source: dLife

A hearty frittata spiced up with peppers and chile.

Prep Time: 15 minutes
Cook Time: 30 minutes
Difficulty: Intermediate

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
1/2 Fat , 1 1/2 Vegetables , 1/2 Meat , 1 1/2 Starch , 1/2 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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2 cup  fresh chopped onion
2 tsp  canola oil
1 each  medium red bell peppers
1 each  whole jalapeno pepper
1 1/2 cup  frozen sweet corn kernels
1 1/2 cup  canned black beans
2 tbsp  fresh cilantro
3 each  eggs
5 each  egg whites
0 1/2 tsp  salt
1 tbsp  salsa
1 tbsp  fat free sour cream
  1. 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.
  2. In a large mixing bowl, beat the eggs, egg whites, and salt until fluffy. Stir the bean and corn mixture into the eggs.
  3. 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.
  4. 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.
  5. 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.

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