Black Bean And Avocado Frittata

1. Saute onion in hot oil in a 12-inch oven-proof skillet over medium-high heat for about 4 minutes, till tender.

2. Remove from heat.

3. Stir in 1/2 can of Rotel tomatoes and the black beans, sprinkle with avocado.

4. Whisk together in bowl eggs, sour cream, salt, pepper and cumin and pour over the avocado/bean mixture in the skillet.

5. Bake at 350 for 20-25 minutes.

6. Sprinkle top with cheddar cheese and bake 5 more minutes or until set.

7. Remove from oven and let stand 5 minutes before serving.

8. Serve with your favorite toppings.

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Nutrient	Quantity
Total fats	80.969 g
Protein	156.9085 g
Carbohydrates	199.4006 g
Energy	2151.4494 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.2383 g
Water	678.1657 g
Aspartic acid	14.5541 g
Calcium, Ca	915.2211 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0961 g
Lutein + zeaxanthin	2527.4292 g
Fiber, total dietary	47.1531 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.1238 g
Fatty acids, total saturated 22:0	0.0458 g
Carotene, beta	26.0497 g
Niacin	7.849 mg
Vitamin A, RAE	938.0579 g
Fatty acids, total trans-polyenoic	0.1597 g
Arginine	8.1946 g
Riboflavin	3.22 mg
Fatty acids, total trans-polyenoic 22:4	0.0658 g
Tocopherol, beta	0.0648 mg
Fatty acids, total polyunsaturated 15:0	0.1711 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.233 g
Fatty acids, total saturated 20:1	0.2003 g
Glutamic acid	18.7536 g
Sodium, Na	850.3097 mg
Fatty acids, total saturated 16:1 undifferentiated	1.4226 g
Total lipid (fat)	80.969 g
Manganese, Mn	3.4673 mg
Fructose	1.4203 g
Proline	5.4832 g
Fatty acids, total saturated 16:0	17.8021 g
Fatty acids, total polyunsaturated 16:1 t	0.015 g
Fatty acids, total saturated 8:0	0.1318 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	7.9908 g
Sucrose	1.0891 g
Choline, total	1775.8759 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.1221 g
Fatty acids, total polyunsaturated 18:1 t	0.6256 g
Sugars, total	15.3099 g
Serine	8.4444 g
Fatty acids, total saturated 10:0	0.3201 g
Fatty acids, total saturated 18:0	5.8449 g
Fatty acids, total saturated 20:4 undifferentiated	1.0329 g
Vitamin B-6	2.0192 mg
Selenium, Se	190.0495 g
Ash	18.3126 g
Vitamin D	410 IU
Menaquinone-4	4.6 g
Fatty acids, total saturated 18:1 undifferentiated	30.3926 g
Pantothenic acid	10.785 mg
Phenylalanine	6.9477 g
Copper, Cu	3.2292 mg
Betaine	2.1347 mg
Thiamin	3.0575 mg
Retinol	935.2667 g
Methionine	2.9079 g
Iron, Fe	26.0987 mg
Carbohydrate, by difference	199.4006 g
Phosphorus, P	2362.5031 mg
Folate, total	1573.2945 g
Dihydrophylloquinone	0.5 g
Tocopherol, gamma	2.8797 mg
Fatty acids, total saturated 4:0	0.0438 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0372 g
Lycopene	0.115 g
Alanine	6.4227 g
Cholesterol	1976.0666 mg
Valine	7.7524 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.1305 g
Fatty acids, total saturated 18:2 undifferentiated	10.6367 g
Glycine	4.7002 g
Carotene, alpha	0.069 g
Glucose (dextrose)	4.0184 g
Fatty acids, total saturated 14:0	1.422 g
Zinc, Zn	18.9549 mg
Isoleucine	6.2723 g
Tocopherol, delta	0.3 mg
Fatty acids, total saturated 12:0	0.3433 g
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7)	0.1211 g
Fatty acids, total polyunsaturated	13.6455 g
Fatty acids, total saturated 14:1	0.1378 g
Tocotrienol, gamma	0.05 mg
Fatty acids, total polyunsaturated 17:1	0.0823 g
Leucine	10.7274 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.1597 g
Tocotrienol, alpha	0.3642 mg
Vitamin A, IU	3245.8247 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0604 g
Folate, DFE	1573.2945 g
Tryptophan	1.6275 g
Vitamin C, total ascorbic acid	8.8704 mg
Phytosterols	47.221 mg
Fatty acids, total polyunsaturated 16:1 c	1.2154 g
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	19.5987 g
Fatty acids, total saturated 20:0	0.0916 g
Fatty acids, total saturated 6:0	0.1557 g
Lactose	2.6143 g
Tyrosine	4.3981 g
Vitamin B-12	6.0277 g
Vitamin K (phylloquinone)	28.6163 g
Fatty acids, total saturated	26.5748 g
Histidine	3.3798 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0646 g
Fatty acids, total monounsaturated	32.2365 g
Threonine	5.5573 g
Folate, food	1573.2945 g
Fatty acids, total polyunsaturated 17:0	0.1958 g
Vitamin D (D2 + D3)	10 g
Fatty acids, total polyunsaturated 24:0	0.0046 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0058 g
Cryptoxanthin, beta	45.9105 g
Vitamin D3 (cholecalciferol)	10 g
Vitamin E (alpha-tocopherol)	8.8431 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.3376 g
Fatty acids, total trans	0.8003 g
Fatty acids, total trans-monoenoic	0.6406 g
Magnesium, Mg	607.266 mg
Lysine	9.1285 g
Potassium, K	5602.8036 mg
Fatty acids, total polyunsaturated 24:1 c	0.0008 g
Cystine	2.0709 g
Fluoride, F	6.9066 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Cream	0.33 cup	151.8	3.5497	14.835
Olive oil	1 tablespoon	119.34	0	13.5
Avocado	2	0	0	0
Onion	1	44	10.274	0.11
Cheddar cheese	1 cup	0	0	0
Tomato	0 slices	0	0	0
Egg	10	715	3.6	47.55
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
cilantro	0	0	0	0
cumin	0.25 teaspoon	1.9688	0.2323	0.1169
black bean	1 can	991.8141	181.3769	4.1301
salsa	0	0	0	0
rotel tomato chilies	5 ounces	126.0833	0	0.7083