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

Servings 6
Calories 379 kcal

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