Potatoes have a special affinity with eggs. If you keep frozen hash browns on hand (check the label and choose hash browns with less than 1 gram of fat per serving), you can whip up a simple, satisfying omelet like this one at a moment’s notice. To cut back on saturated fat, use 2 whole eggs and 2 egg whites.

Makes 2 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

2 teaspoons extra-virgin olive oil, divided
1 cup frozen hash brown potatoes or cooked potatoes cut into 1/2-inch cubes
1/3 cup chopped scallions
4 large eggs
1/8 teaspoon salt
Freshly ground pepper to taste
1/4 cup crumbled feta cheese

1. Heat 1 teaspoon oil in a medium nonstick skillet over medium-high heat. Add potatoes and cook, shaking the pan and tossing the potatoes, until golden brown, 4 to 5 minutes. Add scallions and cook for 1 minute longer. Transfer to a plate. Wipe out the pan.
2. Blend eggs, salt and pepper in a medium bowl. Stir in feta and the potato mixture.
3. Preheat broiler. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Add the egg mixture and tilt to distribute evenly. Reduce heat to medium-low and cook until the bottom is light golden, lifting the 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 plate and cut into wedges.

NUTRITION INFORMATION: Per serving: 298 calories; 17 g fat (5 g sat, 7 g mono); 431 mg cholesterol; 18 g carbohydrate; 16 g protein; 3 g fiber; 428 mg sodium; 437 mg potassium.
Nutrition bonus: Vitamin A (15% daily value), Vitamin C (15% dv).
1 Carbohydrate Serving
Exchanges:1 starch; 2 medium-fat meat; 1 1/2 fat (mono)