Spring Resolutions

One of my spring traditions is Walk Kansas, a fitness challenge by Kanas State University Extension's Family Consumer Sciences program. I've loved this idea since the program started, almost 20 years ago. The first year we had 33 teams of walkers in Greenwood County, I wasn't the only one looking for motivation! Since its beginning, Walk Kansas has been a popular activity with teams of 6 people adding their walk time or distance to try to cover the miles across Kansas during the 6-week period of time.
This year I am on the Stray Cats team, a clever name for a few people scattered across the state who are K-State fans. We don't have to walk together so being in the same location isn't important. The state program is coordinated by a good friend of mine who also does a weekly newsletter to participants. This newsletter contains healthy tips for activity and eating. And good recipes.


This blog's recipe is Southwest Vegetable Frittata. Just 19% of Kansas eat enough fruits and vegetables. Here is a tasty way to add some vegetables to a meal. Each week's newsletter has healthy recipes to encourage us to eat more fruits and vegetables. Check out some of these at: www.walkkansas.org

SOUTHWEST VEGETABLE FRITTATA

(4 servings)

Ingredients:

1 tablespoon canola or olive oil

½ cup diced red pepper

¼ cup diced yellow onion

½ to 1 small jalapeno pepper, seeded and finely minced

½ cup canned black beans, drained and rinsed

6 large eggs

salt and pepper

¼ cup grated reduced-fat sharp cheddar cheese

¼ avocado, thinly sliced

½ cup chunky salsa or pico de gallo

2 tablespoons chopped cilantro, for garnish (optional)

Directions:

1.     In large skillet, heat oil over medium-high heat.

2.     Add red pepper, onion and jalapeno; sauté for 5 minutes. Add black beans and with wooden spoon, stir vegetables and beans until evenly distributed.

3.     Beat eggs in bowl and pour eggs over top. Spread with spoon to evenly distribute across vegetables and beans. Sprinkle with salt and pepper. Cover and cook over medium heat until eggs are just set, about 2 to 3 minutes.

4.     Remove pan from heat and sprinkle with cheese. Cover and allow cheese to melt for a minutes. Gently slide the frittata onto plate or platter.

5.     Top with avocado slices and salsa. If desired, garnish with fresh cilantro.

Nutrition Information per serving:

200 calories

13 g fat (3 g saturated fat)

9 g carbohydrates

13 g protein

3 g fiber

260 mg sodium