Veggie and Bean Fritatta
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 218.7
- Total Fat: 5.4 g
- Cholesterol: 186.0 mg
- Sodium: 249.5 mg
- Total Carbs: 40.8 g
- Dietary Fiber: 21.3 g
- Protein: 18.3 g
View full nutritional breakdown of Veggie and Bean Fritatta calories by ingredient
Introduction
You can use chickpeas, pinto beans, navy beans, black-eyed peas, great northern beans, etcYou can use your choice of frozen and fresh vegetables
You can use regular salsa or salsa verde, or another dressing choice if desired You can use chickpeas, pinto beans, navy beans, black-eyed peas, great northern beans, etc
You can use your choice of frozen and fresh vegetables
You can use regular salsa or salsa verde, or another dressing choice if desired
Number of Servings: 1
Ingredients
-
2 tbsp water
1/2 c frozen stir fry vegetable mix (no sauce)
1/4 c frozen mixed vegetables
2 tbsp salsa
1/2 c Small Red Beans
1 c fresh baby spinach
4 grape tomatoes, sliced in half
1 large egg
Salt, Pepper, and herbs to taste
Tips
*Note- the way that the veggies are arranged now will be the final result-make sure to get a good, even mix
Directions
Heat water in small frying pan (7-1/2" diameter) over Medium High heat until boiling.
Turn down heat to medium and add both frozen stir fry vegetables and frozen corn to pan. Cook 2-3 minutes or until vegetables start to thaw.
Add in salsa and beans-stir to incorporate. Cook for 1-2 minutes or until heated.
Reduce heat to medium-low and add in spinach. Cover pan and cook for 1-2 minutes or until spinach wilts.
While spinach wilts, crack egg in small bowl and beat with fork or whisk until scrambled.
Remove cover carefully and place tomatoes where desired in pan*
Slowly pour egg into pan, making sure to get even coverage over all areas (there will be water in the pan when you do this and the coverage on the veggies will be thin). Add in salt, pepper, and any herbs desired. Cover pan and cook until eggs are done, approximately 5-7 minutes.
Serve with lightly buttered wheat toast for a complete meal.
Serving Size: makes 1 serving (size of small fry pan)
Turn down heat to medium and add both frozen stir fry vegetables and frozen corn to pan. Cook 2-3 minutes or until vegetables start to thaw.
Add in salsa and beans-stir to incorporate. Cook for 1-2 minutes or until heated.
Reduce heat to medium-low and add in spinach. Cover pan and cook for 1-2 minutes or until spinach wilts.
While spinach wilts, crack egg in small bowl and beat with fork or whisk until scrambled.
Remove cover carefully and place tomatoes where desired in pan*
Slowly pour egg into pan, making sure to get even coverage over all areas (there will be water in the pan when you do this and the coverage on the veggies will be thin). Add in salt, pepper, and any herbs desired. Cover pan and cook until eggs are done, approximately 5-7 minutes.
Serve with lightly buttered wheat toast for a complete meal.
Serving Size: makes 1 serving (size of small fry pan)