Serve topped with salsa. Accompany with warmed flour tortillas and a grated carrot salad.

From EatingWell:  January/February 1999

2 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

• 2 large eggs
• 2 large egg whites
• Freshly ground pepper, to taste
• 1/3 cup shredded Monterey Jack cheese
• 1/4 cup chopped fresh cilantro
• 1/2 tablespoon extra-virgin olive oil
• 3/4 cup frozen hash-brown potatoes, or diced cooked potatoes
• 1/4 teaspoon salt
• 1 4-ounce can chopped green chiles
• 4 scallions, trimmed and chopped

Preparation

1. Preheat broiler.
2. Whisk eggs, egg whites and pepper in a bowl until blended. Stir in cheese and cilantro.
3. Heat oil in a 9-inch ovenproof nonstick skillet (see Tip) over medium heat. Add potatoes and season with salt and pepper. Cook, stirring frequently, until potatoes soften and begin to brown, 4 to 5 minutes. Remove from heat; stir in chiles and scallions. Pour egg mixture over vegetables; return to heat and cook, shaking pan occasionally, until edges are set and omelet is lightly browned on the bottom, 3 to 4 minutes.
4. Place skillet under broiler. Broil omelet for 2 to 3 minutes, or until top is set and lightly browned. Loosen omelet and slide onto a platter. Serve immediately.

Tips & Notes

• To ovenproof a skillet with a plastic handle, wrap the handle with foil.

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | High calcium | Gluten free | View Complete Nutrition Guidelines»

Nutrition
Per serving:

236 calories; 14 g fat (6 g sat, 6 g mono); 228 mg cholesterol; 11 g carbohydrates; 16 g protein; 2 g fiber; 752 mg sodium; 384 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Selenium (37% dv), Calcium, Folate & Vitamin C (20% dv), Iron (15% dv).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1/2 lean meat, 1 medium-fat meat, 1/2 fat

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