A heart-healthy breakfast for egg lovers. This omelet has a contribution from every food groups except fruit. There’s barley from the Breads, cottage cheese from Dairy, eggs and beans form the Meats group, corn and peppers and salsa from the vegetables group. Try this for a Sunday brunch.
But don’t stop here. With some crusty bread and a green salad, it’s a wonderful light supper. If you have fruit for desert, you’ve got an entire Eating Right Pyramid on your plate!
2 teaspoons olive oil
7 large eggs (or 1 ¾ cups egg substitute or 3 whole large eggs plus 8 large egg whites)
1 cup 1% lowfat cottage cheese
½ teaspoon salt
½ teaspoon freshly ground pepper
1 ¼ cups canned and drained black or red kidney beans (or dry beans soaked, cooked and drained)
¾ cup fresh-cut or frozen whole kernel corn, thawed
½ cup finely chopped green or red pepper
¼ cup minced fresh cilantro
1 medium ripe, avocado, peeled, diced, and tossed with 1 teaspoon lemon juice
1 cup commercial salsa
½ cup nonfat sour cream
Preheat oven to 400o. Brush a 9-inch cast-iron or ovenproof skillet with olive oil; set aside.
Combine eggs or egg substitute, cottage cheese, salt, and pepper in container of an electric blender; process until smooth.
Layer barley, beans, corn, green pepper, and cilantro in skillet; pour egg mixture evenly over surface, allowing mixture to seep through layers. Bake uncovered for 30 minutes or until puffed and set. Let stand 5 minutes before cutting into wedges.
Top each serving evenly with avocado, 2 tablespoons salsa, and 1 tablespoon sour cream.
Variation: 1 ½ cups sliced and cooked new potatoes may be substituted for the beans and corn.
Per serving: 270 calories, 11g fat (2 g saturated), 190 mg Cholesterol, 435 mg Sodium, 16g protein, 30 g carbohydrates, 8 g fiber, 435 mg Sodium
For more low carb recipe, click here