2 cups corn
1 tbsp vegetable oil
1 onion, chopped
1 green pepper, chopped
1 jalapeño pepper, chopped
2 whole eggs
2 egg whites
1 1/2 cups skim milk
1 cup cooked garbanzo beans
4 whole grain tortillas ground into crumbs or small pieces
1 cup cooked spinach, liquid drained (about 4 cups fresh)
Pinch of salt
Pepper and cumin to taste
Preheat oven to 400º.
Lightly grease an 8×8 casserole dish with cooking spray. In a pan, lightly sauté the onion, green pepper and jalapeño in oil until soft, about 5 minutes, then add 1 cup of corn. Remove from heat.
In a blender, combine the other cup corn, eggs and egg whites, milk, and tortilla crumbs and blend well.
In a bowl, combine the egg mixture, the onion/pepper/corn mixture, spinach, beans, and spices. Transfer everything to the prepared dish, and bake until set, or a knife inserted in the center comes out clean, about 40 minutes.
Let cool for 10 minutes. Serve topped with chopped cilantro.
Yields 4 servings.
Nutrition information (per serving):
280 Calories, 8g fat, 15g protein, 9g fiber, 9g sugar, 425mg sodium