black beans: corn and leek frittata

[Guest guest]

At 05/22/2001, you wrote:

>Message: 12

> Mon, 21 May 2001 23:57:05 -0000

> KimMommyofTwo

>new member looking for....

>

>Hi, My name is Kim and I am a new member of the group. I have a lot

>of black beans here at the house and I am looking for some different

>recipes, especially main dish or casseroles. I like spicy food so

>keep this in mind!

>

>Kim

 

 

here's another from Rose Reiman!

 

 

* Exported from MasterCook *

 

Black Bean, Corn and Leek Frittata

 

Recipe By :Lighten Up! with Rose Reiman

Serving Size : 6 Preparation Time :0:00

Categories : Entrees

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 teaspoons vegetable oil

2 teaspoons minced garlic

3/4 cup chopped leeks

1/2 cup chopped red bell peppers

1/2 cup canned or frozen corn kernels -- drained

1/2 cup canned black beans -- rinsed and drained

1/3 cup chopped fresh coriander (cilantro)

2 eggs

3 egg whites

1/3 cup 2% milk

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons grated parmesan cheese

 

In a nonstick saucepan sprayed with vegetable spray, heat oil over medium-high

heat. Add garlic, leeks and red peppers; cook 4 minutes or until softened.

Remove from heat; stir in corn, black beans and coriander.

 

In a bowl whisk together whole eggs, egg whites, milk, salt and pepper. Stir in

cooked vegetable mixture.

 

Spray a 12-inch (30 cm) nonstick frying pan with vegetable spray. Heat over

medium-low heat. Pour in frittata mixture. Cook 5 minutes, gently lifting sides

of frittata to let uncooked egg mixture flow under frittata. Sprinkle with

Parmesan. Cover and cook another 3 minutes or until frittata is set. Slip

frittata onto serving platter.

 

Cut into wedges and serve immediately. Serves 4-6.

 

Per serving (6): Calories 101; Protein 7 g; Fat total 4 g; Fat saturated 1.1 g;

Carbohydrates 10 g; Sodium 253 mg; Cholesterol 74 mg; Fiber 2 g.

 

Source:

" http://www.lifenetwork.ca/recipe.asp "

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

 

Per Serving (excluding unknown items): 100 Calories; 4g Fat (32.9% calories from

fat); 7g Protein; 10g Carbohydrate; 2g Dietary Fiber; 65mg Cholesterol; 246mg

Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat

Milk; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 2873 0 383 0 0 0 0 0 0