Ingredients with Measurements:
- 6 large eggs
- 1/4 cup milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1/2 cup canned black beans, drained and rinsed
- 1/2 cup crushed bean chips
- 1 cup fresh spinach leaves, chopped
- 1/4 cup shredded cheddar cheese
Special equipment needed:
- 10-inch non-stick skillet
- Whisk
- Oven mitts
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. In a mixing bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
3. Heat the olive oil in the skillet over medium heat.
4. Add the black beans, crushed bean chips, and chopped spinach to the skillet. Cook for 2-3 minutes until the spinach has wilted.
5. Pour the egg mixture over the bean and spinach mixture in the skillet.
6. Sprinkle the shredded cheddar cheese over the top of the frittata.
7. Place the skillet in the preheated oven and bake for 15-20 minutes until the eggs are set and the cheese is melted and bubbly.
8. Remove the skillet from the oven using oven mitts.
9. Let the frittata cool for a few minutes before slicing and serving.
- Time:
Preparation time: 10 minutes
- Cooking time: 20 minutes
Temperature:
- Oven temperature: 375°F
Serving size:
- 4 servings
Nutritional information:
- Calories per serving: 220
- Fat: 13g
- Protein: 14g
- Carbohydrates: 12g
- Fiber: 3g
- Sugar: 1g
Substitutions for ingredients:
- Canned black beans can be substituted with canned kidney beans or chickpeas.
- Crushed bean chips can be substituted with crushed tortilla chips or panko breadcrumbs.
- Fresh spinach can be substituted with frozen spinach, thawed and drained.
Variations:
- Add diced bell peppers, onions, or mushrooms to the frittata for added flavor and texture.
- Use different types of cheese such as feta or goat cheese instead of cheddar.
- Add cooked bacon or sausage for a meatier frittata.
Tips and tricks:
- Make sure to whisk the eggs well to ensure a fluffy and light frittata.
- Use a non-stick skillet to prevent the frittata from sticking to the pan.
- Let the frittata cool for a few minutes before slicing to prevent it from falling apart.
Storage instructions:
- Store any leftover frittata in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- To reheat the frittata, place it in the microwave for 30-60 seconds until heated through.
Presentation ideas:
- Serve the frittata on a platter with fresh herbs and sliced tomatoes for added color and flavor.
Garnishes:
- Garnish the frittata with fresh parsley or cilantro for added freshness.
Pairings:
- Serve the frittata with a side salad or roasted vegetables for a complete meal.
Suggested side dishes:
- Roasted sweet potatoes
- Grilled asparagus
- Caesar salad
Troubleshooting advice:
- If the frittata is not cooked through after 20 minutes, place it back in the oven for an additional 5-10 minutes until set.
Food safety advice:
- Make sure to cook the frittata to an internal temperature of 160°F to ensure it is safe to eat.
Food history:
- Frittatas originated in Italy and are a popular dish for breakfast, lunch, or dinner.
Flavor profiles:
- This frittata has a savory and slightly spicy flavor from the black beans and bean chips, balanced with the creaminess of the eggs and cheese.
Serving suggestions:
- Serve the frittata hot or cold for breakfast, lunch, or dinner.
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