Utensils
12-inch gourmet skillet
Yield
1 serving
Ingredients
1/3 cup frozen chopped seasoning vegetables (green and red bell peppers, onion, celery), or chop you own
1 jalapeno pepper, minced (or less if you prefer)
1 tablespoon diced green chilies
¼ teaspoon chili powder
¼ teaspoon ground cumin
¼-1/2 teaspoon red pepper sauce
1 egg
½ cup egg substitute
2 tablespoons fat-free milk
2 teaspoon water
¼ cup reduced-fat cheese (4.5g fat per ounce)
2 tablespoons fat-free sour cream
2 tablespoons salsa
1 tsp unslated natural butter (optional)
Directions
Heat 12-inch gourmet skillet over medium 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
Wash skillet and heat again over medium heat.* Add egg mixture to skillet. Using a teaspoon, carefully drop water around edges of egg mixture. Cover immediately and reduce heat to low. Cook 2-3 minutes or until almost set.
Uncover skillet. Sprinkle vegetable mixture and cheese down the center of the omelet. Using a metal spatula with a sharp edge (such as one in the Saladmaster Kitchen Tool Set), carefully lift one-third of the omelet and fold over center to partially cover filling. Repeat with the opposite side.
Continue cooking, covered, approximately 1 minute or until fully set. Slide spatula under omelet, tilt skillet and carefully lift omelet to serving plate.
Top with sour cream and salsa.
Nutrition information per serving
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
Tip
Although absolutely no added fat is necessary in this recipe to make an excellent omelet, some may prefer to use 1 tsp unsalted natural butter.
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