Lake Regional Health System | Thrive | Fall 2020

10 | Fall 2020 NUTRITION Makes 4 servings. Ingredients 1 tablespoon canola or olive oil 1 ⁄ 2 cup diced red pepper 1 ⁄ 4 cup diced yellow onion 1 ⁄ 2 to 1 small jalapeño pepper, seeded and finely minced 1 ⁄ 2 cup canned black beans, drained and rinsed 6 large eggs Salt and pepper, to taste 1 ⁄ 4 cup grated, reduced-fat sharp cheddar cheese 1 ⁄ 4 avocado, thinly sliced 1 ⁄ 2 cup chunky salsa or pico de gallo 2 tablespoons chopped cilantro, for garnish (optional) vegetable frittata SOUTHWEST EGGS deliver high-quality protein, B vitamins, minerals (including iron) and choline, which your body needs to metabolize fats and carbohydrates. Directions • 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 distrib- ute across vegetables and beans. Sprinkle with salt and pepper. Cover and cook over medium heat until eggs are just set, about 2 to 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. Nutrition information Serving size: 1 ⁄ 4 of recipe. Amount per serving: 200 calories, 13g total fat (3g saturated fat), 9g carbohydrates, 13g protein, 3g dietary fiber, 260mg sodium. Source: American Institute for Cancer Research