Swiss Chard and Bean Frittata

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* Exported from MasterCook *

 

Swiss Chard-And-Bean Frittata

 

Recipe By :Bharti Kirchner, Cooking Light, March 2001

Serving Size : 4 Preparation Time :0:00

Categories : Meatless Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

7 large egg whites -- lightly beaten

2 large eggs -- lightly beaten

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon finely chopped jalapeño pepper

1 tablespoon chopped fresh mint -- optional

4 chopped pitted kalamata olives

1 16-ounce can cannellini beans -- or other white beans, rinsed and

drained

1 teaspoon olive oil

2 cups torn swiss chard or spinach

1 1/2 cups chopped onion

 

Preheat broiler.

 

Place egg whites, eggs, salt, and black pepper in a large bowl, and stir well

with whisk. Stir in jalapeño, mint (if desired),

olives, and beans.

 

Heat the oil in a large nonstick skillet over medium-high heat. Add Swiss chard

and onion; sauté 3 minutes or until Swiss chard is

tender. Pour the egg mixture into pan; reduce heat to medium-low, and cook 10

minutes or until almost set.

 

Wrap handle of skillet with foil. Broil egg mixture for 4 minutes or until

golden brown. Serving size: 1 wedge.

 

Calories 193 (21% from fat); Fat 4.6g (sat 1.2g, mono 2.2g, poly 0.7g); Protein

16.3g; Carb 22.6g; Fiber 4g; Chol 110mg; Iron 2.5mg;

Sodium 637mg; Calc 90mg

 

Description:

" Beans add body and a creamy texture to this frittata. Serve with

salsa. "

S(Formatted by):

" KETS on 4/25/01 "

 

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