Black bean veggie Fritatta
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
-1 C Egg substitute (Egg Beaters, Better'n Eggs, etc)-2 Eggs (You could probably substitute Egg Beaters here also)-1/2 C Skim milk-1/2 C Black beans, cooked/canned (Add more for more fiber)-1/2 C each: green pepper, red pepper, sweet onion (all diced)-2 oz cotija, crumbled-1/4 C or so of chopped fresh cilantro-Spices to season (eg. cumin, cayenne/chili, salt, garlic powder, onion salt, white pepper)
Prep: Cook veggies in your favorite manner until sort of al dente - somewhat cooked but not completely soft (grill, saute, steam, however you'd like).
1. (very) Lightly spray/grease oven-safe skillet/pan so you can get your food out later.
2. Put cooked veggies, beans, cotija, cilantro in skillet/pan.
3. Stir eggs, egg substitute, milk, spices in bowl until mixed evenly.
4. Pour egg mixture over components in skillet
5. Cook lightly on stovetop until edges solidify
6. Cook in oven ~20-30 mins at about 300-325F until center has solidified (not sure? grab the handle and give the pan a jiggle). Time and temperature depend somewhat on how accurate your oven is, so mileage may vary.
Serving Size: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user ROLLER_COLI.
1. (very) Lightly spray/grease oven-safe skillet/pan so you can get your food out later.
2. Put cooked veggies, beans, cotija, cilantro in skillet/pan.
3. Stir eggs, egg substitute, milk, spices in bowl until mixed evenly.
4. Pour egg mixture over components in skillet
5. Cook lightly on stovetop until edges solidify
6. Cook in oven ~20-30 mins at about 300-325F until center has solidified (not sure? grab the handle and give the pan a jiggle). Time and temperature depend somewhat on how accurate your oven is, so mileage may vary.
Serving Size: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user ROLLER_COLI.
Nutritional Info Amount Per Serving
- Calories: 116.0
- Total Fat: 4.5 g
- Cholesterol: 69.2 mg
- Sodium: 255.1 mg
- Total Carbs: 7.7 g
- Dietary Fiber: 1.9 g
- Protein: 10.8 g
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