Whip up this simple, tasty omelet on those nights when it seems the refrigerator is bare. Frozen hash browns are perfect for such occasions--just look for a brand with little or no fat. And while the cheese adds some fat, it also provides almost a third of your daily calcium needs.
| Prep Time: | 15 minutes |
| Ready in: | 25 minutes |
| Yield: | 2 servings |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 2 teaspoons extra-virgin olive oil , divided | |
| 1 cup frozen hash-brown potatoes or diced cooked potatoes | |
| 1 4-1/2-ounce can chopped mild green chiles | |
| 4 large eggs | |
| 1/2 teaspoon hot sauce , such as Tabasco | |
| 1/4 teaspoon salt , or to taste | |
| Freshly ground pepper to taste | |
| 1/2 cup grated pepper Jack or Cheddar cheese | |
| 1/4 cup chopped scallions | |
| 1/4 cup coarsely chopped fresh cilantro or parsley | |
Recipe Directions
- Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium-high heat. Add potatoes and cook until golden brown, shaking the pan and tossing the potatoes from time to time, 3 to 5 minutes. Stir in chiles and transfer to a plate. Wipe out the pan.
- Blend eggs, hot sauce, salt and pepper with a fork in a medium bowl. Stir in cheese, scallions, cilantro (or parsley) and the potato mixture.
- Set a rack about 4 inches from the heat source; preheat the broiler.
- Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.
Health Advantages: low calorie, low carb, high calcium.
| Nutrition Information | ||||||||
| Servings Per Recipe: 2 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 342 cal | Carbohydrate Servings: | 1 | |||||
| Carbohydrates: | 11 g | Dietary Fiber: | 2 g | Cholesterol: | 453 mg | |||
| Fat: | 24 g | Sodium: | 753 mg | Saturated Fat: | 9 g | |||
| Protein: | 21 g | Potassium: | 359 mg | Monounsaturated Fat: | 7 g | |||
| Nutrition Bonus: | Vitamin C (52% daily value), Calcium (30% dv). | |||||||
| Exchanges: | 1/2 starch, 1 vegetable, 2 medium-fat protein, 1 high-fat protein, 2 1/2 fat | |||||||
