Southwest Omelet with Black Beans
Prep Time: 5 minutes
Cooking Time: 10 minutes
Omelets can be served for breakfast, lunch or dinner. They cook quickly and make a simple fast meal.
6 egg(s), large, use 2 whole and 4 whites only
1/3 cup cheese, cheddar, reduced fat, shredded
1/4 cup salsa, red or green
1 cup black beans, canned, 50% less salt, drained and rinsed
1 tomato(es), medium, chopped
1/4 avocado(s), Haas or any, chopped
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
cooking spray, olive oil type
Crack and place 2 whole eggs and 4 egg whites (discarding the other 4 yolks) in a small bowl and beat well. Add salt and pepper. Coat the skillet well with cooking spray. Place skillet over medium heat. Add the egg mixture and cook over medium heat for about 2 or 3 minutes until beginning to cook through. Sprinkle with the cheese, salsa, black beans and half of the tomato. Place the lid on the skillet and cook over low heat for 2 to 3 minutes until the cheese is fully melted and the egg mixture is cooked through. Carefully fold the omelet in half and cut into 4 pieces. Remove from the skillet and garnish with remaining tomato and avocado.
Per Serving About: 150 calories, 6 g fat, 2 g saturated fat, 0 g trans fat, 110 mg cholesterol, 12 g protein, 14 g carbohydrates, 5 g dietary fiber, 500 mg sodium, Exchanges: 0.5 starch, 0.5 vegetable, 1 med fat meat, 0.5 lean meat, 0.5 fat, Carb Choices: 1