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Recipe: Mexican Egg Bake
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
 
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
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.
 
Per Serving: calories 482, fat 33.5g, calories from fat 63%, protein 28.4g, cholesterol 449.1mg, dietary fiber 4.0g

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%    
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