Sweetpotato and Black Bean Frittata
* NOTE: A cast iron skillet works best, as the final cooking steps are done in the oven!
2014 – Blue Ribbon Winner – NC State Fair Gara Pollock ~ Durham, NC
Recipe
Ingredients
- 1-2 tablespoons of vegetable oil
- 1 large white onion
- 2 cups diced sweetpotatoes
- 1 15 oz. can black beans
- 1 11 oz. can of Mexicorn
- 8 large eggs
- 1/4 cup milk
- 1 cup shredded cheese mix of cheddar & smoked Gouda works best
- Jalapeños from a jar
- 1 ripe avocado
- salt and pepper to taste
Instructions
- Preheat oven to 350°
- Thinly slice onion and dice sweet potato into small cubes
- Heat oil over medium heat, sauté onion over medium heat for 3 minutes
- Add sweetpotato
- Salt & pepper to taste and cover with lid until sweetpotatoes soften (approx. 10 minutes)
- Remove cover and cook until all water evaporates. Add corn and cook until vegetables begin to caramelize.
- Drain black beans
- Add beans and mix well
- Beat eggs with 1/4 cup water using salt and pepper to your preference.
- Add egg mixture to skillet.
- Reduce heat to low and cook just until eggs begin to set
- Sprinkle cheese and jalapeños over the top
- Put skillet in oven and bake for 10-15 minutes
- Turn up to broil just until cheese begins to bubble
- Remove from oven and top individual servings with avocado, salsa or sour cream
Notes
Nutrition Facts
Sweetpotato and Black Bean Frittata
Serving Size
1
Amount per Serving
Calories
379
% Daily Value*
Fat
18
g
28
%
Saturated Fat
7
g
44
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Cholesterol
234
mg
78
%
Sodium
677
mg
29
%
Potassium
786
mg
22
%
Carbohydrates
38
g
13
%
Fiber
10
g
42
%
Sugar
6
g
7
%
Protein
19
g
38
%
Vitamin A
6847
IU
137
%
Vitamin C
12
mg
15
%
Calcium
189
mg
19
%
Iron
3
mg
17
%
Net Carbohydrates
28
g
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Serving: 1Calories: 379kcalCarbohydrates: 38gProtein: 19gFat: 18gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 234mgSodium: 677mgPotassium: 786mgFiber: 10gSugar: 6gVitamin A: 6847IUVitamin C: 12mgCalcium: 189mgIron: 3mgNet Carbohydrates: 28g