Thursday, January 01, 2004
1 serving
Butter-flavored cooking spray
1/3 C. frozen chopped seasoning vegetables (green and red bell peppers, onion, celery)
1 jalapeno pepper, minced
1 T. diced green chilies
¼ tsp. chili powder
¼ tsp. cumin
¼-1/2 tsp. red pepper sauce
1 egg
½ C. egg substitute
2 T. fat-free milk
¼ C. light Mexican cheese (4.5g fat per oz.)
2 T. fat-free sour cream
2 T. salsa
Spray a 10- to 12-inch non-stick skillet with butter-flavored cooking spray. Heat over medium-high heat. Sauté seasoning vegetables and jalapeno until onion is clear. Stir in green chilies, chili powder, cumin and red pepper sauce. Remove from skillet and set aside. In a small bowl, blend egg, egg substitute and milk. Wipe out skillet with a paper towel. Spray again with butter-flavored spray. Add egg mixture and cook without stirring until the edges are set. Lower heat to medium and lift the side of the egg mixture, tilting the skillet to let the uncooked eggs spread underneath. Cook until the bottom is light brown and the top is slightly runny. Sprinkle vegetable mixture and cheese down center of the omelet. Tilt the skillet and fold over one-third of the omelet to partially cover the filling. Repeat with opposite side. Tilt skillet and slide omelet onto serving plate. Top with sour cream and salsa.
Nutrition Facts:
267 calories, 15g carbohydrate, 29g protein, 10g fat, 4.1g saturated fat, 231mg cholesterol, 2.3g dietary fiber, 759mg sodium
Source: Original recipe by Janet Potts, RD, LD