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Under 30 Minutes

Under 30 Minutes

Ranchero Frittata

Eating breakfast is essential for a balanced metabolism, and this nutrient-packed egg dish contains a wealth of healthy ingredients. Omega-3-rich eggs, parsley, and olive oil help reduce inflammation. Black beans contain antioxidants and are a great source of fiber, which helps to balance your blood sugar and detoxify your body.

  • prep: 10 mins
    total time: 30 mins
  • servings: 4

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Ingredients

  • 6 large omega-3 eggs
  • 2 large omega-3 egg whites
  • Coarse salt and ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 cup medium onion, finely chopped
  • 1 cup grape tomatoes or cherry tomatoes, halved
  • 2 jalapeno peppers, halved, seeded, and finely chopped
  • 1/4 cup crumbled soft goat cheese
  • 15 ounces black beans (1 can), drained and rinsed

Directions

  1. Step 1

    Heat the broiler with the rack 4 inches from the heat source. In a large bowl, whisk together the whole eggs, egg whites, and parsley; season with 1/2 teaspoon salt and 1/4 teaspoon pepper.

  2. Step 2

    In a medium (10-inch) nonstick ovenproof skillet, heat oil over medium. Add onion and tomatoes and cook until the onion has softened, about 6 minutes. Stir in the jalapeno peppers and egg mixture. Sprinkle cheese over top. Cover, reduce heat to low, and cook until eggs are almost set, 5 to 7 minutes.

  3. Step 3

    Place frittata under broiler and cook until the top is set and starts to brown, 3 to 4 minutes. Meanwhile, in a small saucepan over medium-low heat, cook beans until heated through (add water if too dry); season with salt and pepper.

  4. Step 4

    Run a rubber spatula around the edge of the pan to loosen the frittata. Carefully slip the frittata out of the pan onto a large serving platter. Serve wedges of frittata with black beans on the side.

Source
Body+Soul, December/January 2007

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