Per Serving: 13 g total fat (3 g saturated fat), 9 g carbohydrate, 13 g protein, 3 g fiber, 260 mg sodium.
1Tbsp.canola or olive oil
1/2cupdiced red pepper
1/4cupdiced yellow onion
1/2 - 1small jalapeño pepperseeded and finely minced
1/2cupcanned black beansdrained and rinsed
Salt and pepperto taste
1/4cupgrated reduced-fat sharp cheddar cheese
1/2cupchunky salsa or pico de gallo
2Tbsp.chopped cilantrofor garnish (optional)
In large skillet, heat oil over medium-high heat.
Add red pepper, onion, jalapeño and black beans and sauté 5 minutes, being careful not to mash beans. With wooden spoon, stir vegetables and beans until evenly distributed.
Beat eggs in bowl and pour eggs over top. Spread with spoon to evenly distribute across vegetables and beans. Sprinkle with salt and pepper. Cover and cook over medium heat until eggs are just set, about 2-3 minutes.
Remove pan from heat and sprinkle with cheese. Cover and allow cheese to melt for just a minute. Gently slide the frittata onto plate or platter.
Top with avocado slices and salsa. If desired, garnish with fresh cilantro.