Poblano Frittata

Calories

244 Per Serving

Protein

13g Per Serving

Fiber

4g Per Serving

Calories		244
Total Fat		8.5 g
	Saturated Fat	2.5 g
	Trans Fat	0.0 g
	Polyunsaturated Fat	1.5 g
	Monounsaturated Fat	3.0 g
Cholesterol		192 mg
Sodium		177 mg
Total Carbohydrate		27 g
	Dietary Fiber	4 g
	Sugars	8 g
	Added Sugars	0 g
Protein		13 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat

Ingredients

Servings 4 Serving Size 2 wedges

4 large eggs
1/4 cup fat-free milk
2 tablespoons chopped, fresh cilantro
1 teaspoon olive oil
2 medium poblano peppers (seeds and ribs discarded, chopped)
2 cups frozen, whole kernel corn (thawed)
2 medium green onions (chopped)
1/4 cup finely shredded cotija cheese OR
1/4 cup crumbled queso fresco cheese
1 medium tomato (chopped)
1/4 cup fat-free sour cream

Directions

Tip: Click on step to mark as complete.

In a medium bowl, whisk together the eggs, milk, and cilantro.
In a medium skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the poblano for 3 minutes, or until beginning to brown on the edges, stirring frequently. Stir in the corn and green onion. Reduce the heat to medium low and carefully pour the egg mixture over all. Cook, covered, for 10 minutes, or until the mixture is just set on the edge and is still a bit soft in the center (don’t overcook or it will become tough and rubbery). Remove from the heat.
Sprinkle with the cheese. Cut into 8 wedges. Place 2 wedges on each plate. Top with the tomatoes and sour cream.

Poblano Frittata

Calories

244 Per Serving

Protein

13g Per Serving

Fiber

4g Per Serving

Calories		244
Total Fat		8.5 g
	Saturated Fat	2.5 g
	Trans Fat	0.0 g
	Polyunsaturated Fat	1.5 g
	Monounsaturated Fat	3.0 g
Cholesterol		192 mg
Sodium		177 mg
Total Carbohydrate		27 g
	Dietary Fiber	4 g
	Sugars	8 g
	Added Sugars	0 g
Protein		13 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat

Ingredients

Servings 4 Serving Size 2 wedges

4 large eggs
1/4 cup fat-free milk
2 tablespoons chopped, fresh cilantro
1 teaspoon olive oil
2 medium poblano peppers (seeds and ribs discarded, chopped)
2 cups frozen, whole kernel corn (thawed)
2 medium green onions (chopped)
1/4 cup finely shredded cotija cheese OR
1/4 cup crumbled queso fresco cheese
1 medium tomato (chopped)
1/4 cup fat-free sour cream

Directions

Tip: Click on step to mark as complete.

In a medium bowl, whisk together the eggs, milk, and cilantro.
In a medium skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the poblano for 3 minutes, or until beginning to brown on the edges, stirring frequently. Stir in the corn and green onion. Reduce the heat to medium low and carefully pour the egg mixture over all. Cook, covered, for 10 minutes, or until the mixture is just set on the edge and is still a bit soft in the center (don’t overcook or it will become tough and rubbery). Remove from the heat.
Sprinkle with the cheese. Cut into 8 wedges. Place 2 wedges on each plate. Top with the tomatoes and sour cream.

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