Spicy Mexican Frittata
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Spicy Mexican Frittata
YIELD Makes 4 servings
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Jalapeño peppers pack a mighty flavor wallop without adding many calories or much fat. One pepper has only about 7 calories and just half a gram of fat. The hotness of jalapeño peppers varies by the way they're used. For milder flavor, seed peppers before adding them to a dish. For a really hot dish, use the seeds too.
INGREDIENTS
| 1 | fresh jalapeño pepper* |
| 1 | clove garlic |
| 1 | medium tomato, peeled, halved, quartered and seeded |
| 1/2 | teaspoon ground coriander |
| 1/2 | teaspoon chili powder |
| Nonstick cooking spray | |
| 1/2 | cup chopped onion |
| 1 | cup frozen corn |
| 6 | egg whites |
| 2 | eggs |
| 1/4 | cup fat-free (skim) milk |
| 1/4 | teaspoon salt |
| 1/4 | teaspoon black pepper |
| 1/4 | cup (1 ounce) shredded part-skim farmer or mozzarella cheese |
PREPARATION:
- Place jalapeño pepper and garlic in food processor or blender. Cover; process until finely chopped. Add tomato, coriander and chili powder. Cover; process until tomato is almost smooth.
- Spray large skillet with cooking spray; heat over medium heat until hot. Cook and stir onion until tender. Stir in tomato mixture and corn; cook 3 to 4 minutes or until liquid is almost evaporated, stirring occasionally.
- Combine egg whites, eggs, milk, salt and black pepper in medium bowl. Add egg mixture all at once to skillet. Cook, without stirring, 2 minutes or until eggs begin to set. Run large spoon around edge of skillet, lifting eggs for even cooking. Remove skillet from heat when eggs are almost set but surface is still moist.
- Sprinkle with cheese. Cover; let stand 3 to 4 minutes or until surface is set and cheese is melted. Cut into 4 wedges.
This recipe appears in:
Mexican
NUTRITIONAL INFORMATION:
| Serving Size: | 1 Frittata wedge (1/4 of total recipe) |
| Protein | 12 g |
| Fiber | 2 g |
| Carbohydrate | 14 g |
| Cholesterol | 108 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 22 % |
| Calories | 129 |
| Sodium | 371 mg |
DIETARY EXCHANGE:
| Vegetable | 1 |
| Starch | 1/2 |
| Meat | 1 |
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