The Essential EatingWell Cookbook (2004)
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.
Active Time: 15 minutes |
Total Time: 25 minutes
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
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.
Per serving :
23 g Fat;
9 g Sat;
7 g Mono;
402 mg Cholesterol;
11 g Carbohydrates;
21 g Protein;
2 g Fiber;
872 mg Sodium;
250 mg Potassium