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Mexican Potato Omelet

Spring 2004, The Essential EatingWell Cookbook (2004)

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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.


Mexican Potato Omelet

Makes: 2 servings

Active Time:

Total Time:

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

  1. 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.
  2. 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.
  3. Set a rack about 4 inches from the heat source; preheat the broiler.
  4. 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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