Mexican Potato Omelet

From EatingWell: Spring 2004, 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.

Makes: 2 servings

Active Time: 15 minutes

Total Time: 25 minutes

Nutrition Profile

View Our Nutrition Guidelines »

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

Preparation

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.

Nutrition

Per serving: 335 calories; 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.

Nutrition Bonus: Vitamin C (52% daily value), Calcium (30% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 2 medium-fat protein, 1 high-fat protein, 2 1/2 fat

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