Black Bean Frittata… with salsa, of course

29 Mar

My mom keeps chickens.  When she started this little enterprise, we all laughed a little.  What a country thing to do!  Couldn’t she fight the prototype a bit?  Then my dad built her an ever-so-slightly slanted chicken coop, and we knew it was just beginning.

That was about 7 years ago, and since then mom has nurtured many, many hens.  They thrive under her diligent care and kind administration of grasshoppers and raw veggie scraps.  They live well, roam free for part of most days, and die only of natural causes.  These chickens are for eggs, people, for eggs.

We don’t laugh at this inclination to be a Chicken Lady anymore.  Instead, we call in bi-monthly egg requests.  My refrigerator is rarely without at least six brown eggs with harder shells, more “alert” yolks, and far more flavor, than you’ll find in grocery-store eggs.  Not to make you envious.  Sorry about that.

So I have an abundance of farm-fresh, organic, humanely raised, mostly cage-free eggs.  I have a few favorite egg recipes (to note a couple:  a spectacular Asparagus and Goat Cheese Frittata, which I’ll be making just as soon as Mom gives me some asparagus, and the Barefoot Contessa’s Country French Omelet), but am actively looking for more.  I like variety.

This one, by Cooking Light, combines eggs with black beans, tortilla chips and salsa.  Unique!

Served with a side of fresh, steamed veggies, it’s perfect for dinner.  Top it with fresh chopped cilantro, a few healthy shakes of hot sauce, and your favorite salsa – homemade or storebough.

Black Bean Frittata

I revised the recipe just a bit, so my recipe is below…  You could salt the green onion/chip crust a bit before adding the eggs.

Black Bean Frittata
Makes 4 servings

  • 2 teaspoons canola oil
  • 1/4 cup chopped green onions
  • 2 ounces baked tortilla chips (about 2 cups), coarsely crushed
  • 4 large egg whites, lightly beaten
  • 3 large eggs, lightly beaten 
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 teaspoon Mrs. Dash Southwest Chipotle Seasoning
  • 1/2 teaspoon ground cumin
  • 1/4 cup (1 ounce) finely shredded, part-skim mozzarella cheese
  • 1/4 cup (1 ounce) finely shredded sharp cheddar cheese

How-To

  1. Preheat oven to 350.
  2. To prepare frittata, heat oil in a large skillet over medium heat. Add green onions and crushed chips; sauté 2 minutes. Remove from heat. Combine egg whites, eggs, beans and Mrs. Dash Seasoning; pour into skillet. Sprinkle with cumin.
  3. Place skillet in oven. Bake 15 minutes or until center is set. Sprinkle with cheese. Broil 20 seconds or until cheese melts.
  4. Cut into 4 wedges; serve with salsa.

Per Serving (salsa will add about 20 calories if you use about 1/4 cup):
300 calories
13.6 g fat (3.9 sat)
169 mg cholesterol
381 mg sodium
26.3 g carbohydrates
7.8 g fiber
2.3 g sugar
19.9 g protein

Advertisements

2 Responses to “Black Bean Frittata… with salsa, of course”

  1. Karen March 29, 2012 at 10:53 am #

    Your frittata sounds great. We have friends that give us fresh eggs and they are wonderful.

    • kitchenmommy March 29, 2012 at 10:55 am #

      Fresh eggs are the best! We’re lucky to have “sources!”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: