Greek Potato & Feta Omelet
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.
From EatingWell: March/April 1997, The EatingWell Diabetes Cookbook (2005)
Yield: 2 servings
Active Time: 20 minutes
Total Time: 20 minutes
- 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
- 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.
- Blend eggs, salt and pepper in a medium bowl. Stir in feta and the potato mixture.
- 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 Per Serving: 294 calories; 17 g fat (5 g sat, 7 g mono); 380 mg cholesterol; 18 g carbohydrates; 16 g protein; 3 g fiber; 433 mg sodium; 442 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)