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| Recipe: Mexican Egg Bake |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
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| Ingredients: |
- 2 Tbs. unsalted butter
- 4 scallion, trimmed and minced
- 4 canned or fresh green chili, drained, seeded and chopped (wear rubber gloves)
- 3 tomato\cooked, seeded and chopped
- 8 egg, lightly beaten
- 1/2 Lbs. shredded cheddar cheese
- 1/3 cup cilantro or parsley, chopped
- 1/4 tsp. salt (optional), or to taste
- 1 cup salsa
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| Cooking Directions: |
Turn on broiler. Melt butter in a heavy ovenproof skillet over medium
heat. Saute scallions 4-5 minutes or until tender. Stir in chilies and
tomatoes and simmer about 3 minutes, stirring occasionally, until tomatoes
are softened. Stir in beaten eggs, cheese and cilantro. Season with
salt and pepper to taste. Cook over medium
low heat 5-6 minutes until eggs are almost set in the center. Place skillet
under broiler about 1 minute or until eggs are just set. Do not overcook.
Serve frittata cut into wedges with salsa. |
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| Per Serving:
calories 482, fat 33.5g, calories from fat 63%, protein 28.4g, cholesterol 449.1mg, dietary fiber 4.0g
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| Nutrients |
Exchanges |
| Calories |
482 |
Milk Exchanges |
0.0 |
| Protein |
28.4g |
Vegetable Exchanges |
2.9 |
| Carbohydrates |
16.9g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
4.0g |
Bread Exchanges |
0.0 |
| Sugar |
10.4g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
33.5g |
Lean Meat Exchanges |
3.6 |
| Saturated Fat |
19.2g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
11.6g |
Fat Exchanges |
4.7 |
| Poly-unsaturated Fat |
2.7g |
| % Calories from Fat |
63% |
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|
| Cholesterol |
449.1mg |
| Sodium |
715.2mg |
| Vitamins |
Minerals |
| Vitamin A |
604.6IU |
Calcium |
502.4mg |
| Thiamin (B1) |
2.4mg |
Copper |
1.9mg |
| Riboflavin (B2) |
1.9mg |
Iron |
4.1mg |
| Niacin (B3) |
2.8mg |
Magnesium |
65.0mg |
| Vitamin B6 |
2.1mg |
Manganese |
0.7mg |
| Vitamin B12 |
1.4mcg |
Phosphorus |
529.4mg |
| Vitamin C |
177.4mg |
Potassium |
807.4mg |
| Vitamin E |
3.5IU |
Selenium |
36.2mcg |
| Folate |
121.9mcg |
Sodium |
715.2mg |
| Pantothenic Acid |
2.0mg |
Zinc |
3.2mg |
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