Sweetpotato and Black Bean Frittata
Sweetpotato and Black Bean Frittata, a 2014 Blue Ribbon Winner at the NC State Fair by Gara Pollock of Durham, NC, combines tender sweetpotatoes, black beans, and Mexicorn with fluffy eggs and a blend of cheddar and smoked Gouda. Finished in the oven and topped with avocado and jalapeños, this hearty frittata is perfect for brunch, lunch, or a weeknight meal.*NOTE: A cast iron skillet works best, as the final cooking steps are done in the oven!2014 – Blue Ribbon
Servings: 6
Calories: 379kcal
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: 1 | Calories: 379kcal | Carbohydrates: 38g | Protein: 19g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 234mg | Sodium: 677mg | Potassium: 786mg | Fiber: 10g | Sugar: 6g | Vitamin A: 6847IU | Vitamin C: 12mg | Calcium: 189mg | Iron: 3mg | Net Carbohydrates: 28g