Spicy Mexican Frittata
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.
Makes 4 servings
|1||fresh jalapeño pepper*|
|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|
|1/4||cup fat-free (skim) milk|
|1/4||teaspoon black pepper|
|1/4||cup (1 ounce) shredded part-skim farmer or mozzarella cheese|
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
- 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.
|Serving Size:||1 Frittata wedge (1/4 of total recipe)|
|Calories from Fat||22 %|
|Total Fat||3 g|
|Saturated Fat||1 g|
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