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Potato-Salsa Omelet
Serves: One
Ingredients
1 and 1/2 cups diced cooked potatoes (about 5 ounces' worth, or 1 large or 2 small potatoes)
1/3 cup thinly sliced onions
3 Tbsp. canned chopped green chilies, drained
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. ground red pepper
9 egg whites or 8 oz. egg substitute (Egg Beaters)
1 oz. fat-free cheese, shredded
Salt & pepper to taste
4-5 Tbsp. salsa
Directions
Scrub potatoes well, then poke several times with a fork. Microwave on high -- about 4-7 minutes or until done. Using a sharp knife, dice into small pieces. Coat a nonstick skillet with cooking spray. Add potato, onion and green chilies. Saute over medium heat 2-3 minutes or until lightly browned. Stir in chili powder, garlic powder and red pepper. Remove from heat and set aside. Using an electric beater (or a blender), beat egg whites in a bowl until mixed. Add salt and pepper. Coat a 10-inch nonstick skillet with cooking spray and place over medium heat. Evenly spread eggs into skillet. Cook two minutes, then spread potato mixture and cheese evenly on top. Cover and reduce heat to low. Continue cooking for 12-15 minutes until set. Remove from skillet onto a large plate. Top with salsa. Makes one serving.
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Nutrition Score per serving:
Calories: 330
Protein: 41g
Fat:1g
Fiber:6g
Carbs:37g
Serves: One
Ingredients
1 and 1/2 cups diced cooked potatoes (about 5 ounces' worth, or 1 large or 2 small potatoes)
1/3 cup thinly sliced onions
3 Tbsp. canned chopped green chilies, drained
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. ground red pepper
9 egg whites or 8 oz. egg substitute (Egg Beaters)
1 oz. fat-free cheese, shredded
Salt & pepper to taste
4-5 Tbsp. salsa
Directions
Scrub potatoes well, then poke several times with a fork. Microwave on high -- about 4-7 minutes or until done. Using a sharp knife, dice into small pieces. Coat a nonstick skillet with cooking spray. Add potato, onion and green chilies. Saute over medium heat 2-3 minutes or until lightly browned. Stir in chili powder, garlic powder and red pepper. Remove from heat and set aside. Using an electric beater (or a blender), beat egg whites in a bowl until mixed. Add salt and pepper. Coat a 10-inch nonstick skillet with cooking spray and place over medium heat. Evenly spread eggs into skillet. Cook two minutes, then spread potato mixture and cheese evenly on top. Cover and reduce heat to low. Continue cooking for 12-15 minutes until set. Remove from skillet onto a large plate. Top with salsa. Makes one serving.
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Nutrition Score per serving:
Calories: 330
Protein: 41g
Fat:1g
Fiber:6g
Carbs:37g
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