A frittata is an excellent make-ahead meal, delicious served hot, cold, or at room temperature. Black beans are a great source of fiber, which helps to balance blood sugar.

　　

Ingredients

serves 4

　　6 large whole eggs plus 2 large egg whites

　　1/4 cup finely chopped fresh flat-leaf parsley

　　Coarse salt and freshly ground pepper

　　1 tablespoon extra-virgin olive oil

　　1 onion, finely chopped

　　1 1/2 cups grape or cherry tomatoes, halved

　　2 jalapeño chiles, finely chopped (ribs and seeds removed for less heat, if desired)

　　1/4 cup crumbled fresh goat cheese

　　1 can (15 ounces) black beans, drained and rinsed

　　

Step 1

Heat broiler, with rack 4 inches from the heat source. In a large bowl, whisk together whole eggs, egg whites, and parsley; season with 1/2 teaspoon salt and 1/4 teaspoon pepper.

　　

Step 2

Heat oil in a medium ovenproof skillet over medium. Add onion, tomatoes, and jalapeños; cook, stirring occasionally, until onion has softened, about 6 minutes. Add egg mixture. Sprinkle evenly with cheese. Cover, reduce heat to low, and cook until eggs are almost set, 5 to 7 minutes. Meanwhile, heat beans in a small saucepan over medium-low until warmed through (add water if too dry); season with pepper.

　　

Step 3

Uncover skillet, and place frittata under broiler. Cook until the top is set and just beginning to brown, 3 to 4 minutes.

　　

Step 4

Run a flexible spatula around edge of frittata to loosen from pan, then slide onto a plate. Cut frittata into wedges, and serve with black beans.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 268

　　

Step 7

Saturated Fat: 3.3g

　　

Step 8

Unsaturated Fat: 4.1g

　　

Step 9

Cholesterol: 3mg

　　

Step 10

Carbohydrates: 21g

　　

Step 11

Protein: 18g

　　

Step 12

Sodium: 762mg

　　

Step 13

Fiber: 7g

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