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Title:   Mexican Frittata with Black Beans and Rice

Nutrition facts

Serving Size 1/4 of recipe
Amount per serving
Calories 448 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 11g 17%
  Saturated Fat 4g 20%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrates 67g 22%
  Dietary Fiber 17g
Protein 21g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Spicy Mexican Frittata with Black Beans and Rice is full of nutrients and not just from t

4large eggs
1/2cup nonfat milk
115-ounce can black beans, rinsed and drained
114-ounce can diced tomatoes with green pepper and onion
1/2cup instant brown rice
14.5ounce can diced green chilies
2teaspoons ground cumin
1/4teaspoon ground black pepper
2teaspoons olive oil
1/4cup shredded reduced-fat Mexican four-cheese blend (such as Sargento)

In a large bowl, whisk together eggs and milk. Add the next 6 ingredients and mix well. Let mixture stand 5 minutes. Preheat broiler. Heat oil in a large oven-safe skillet over medium heat. Add egg mixture and cook 3-5 minutes, until almost cooked through to the surface, frequently smoothing the top with the back of a large spoon. Place skillet under broiler; cook 1-2 minutes, until top is done. Sprinkle with shredded cheese and return skillet to broiler. Broil 1-2 minutes, until cheese is golden. Slice into 4 equal wedges and serve warm or at room temperature.

Serves: 4

Prep Time: 8 min.

Cook Time: 5-9 min.

Nutrition Score per serving:

% Fat21
g Fat10.5 (3.5 g saturated)
% Carbs60
g Carbs67
% Protein19
g Protein21
g Fiber17
mg Sodiumn/a
% Calciumn/a
g Calciumn/a

WW Points: 9
Cal: 448 ; Fat: 11 ; Fiber: 4

Why is the fiber lower than what the nutritional information says?
Weight Watchers modified the point system plan, where you can only count 4 grams of fiber for any food item, and the rest is ignored.  This modification was because people were abusing it and eating high fiber foods in order to make the points seem lower.

last edit by blozzom, 9/27/2006 9:18:14 AM

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Meals, Entrees, and Sidedishes   Mexican food   RECIPES  

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