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Full Online Book HomeLearning KitchenEggs - Omelet - Southwestern Omelet
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Eggs - Omelet -  Southwestern Omelet Post by :vastav Category :Learning Kitchen Author :Unknown Date :February 2012 Read :834

Click below to download : Eggs - Omelet - Southwestern Omelet (Format : PDF)

Eggs - Omelet - Southwestern Omelet

2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
4 large egg whites
1 large egg
1/2 cup canned black beans, rinsed and drained
1/4 cup chopped green onions
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1/4 cup bottled salsa
cooking spray

Combine first 4 ingredients in a medium bowl, stirring with a whisk. Combine beans, onions, cheese, and salsa in a medium bowl.

Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked egg to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture into half of omelet. Carefully loosen omelet with a spatula; fold in half. Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

Yield: 2 servings. 181 cal, 5.5g fat, 20.2g pro, 13.8g carb, 6g fiber, 116mg chol, 2.1mg iron, 822mg sod, 184mg calc.

Source: Cooking Light-4/02

NOTES : To vary this omelet, use kidney beans and Monterey Jack cheese with jalapenos.
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