Huevos Rancheros Omelets
Serving Size
1/2 of omelet
Servings
4
Prep Time
6 min
Cook Time
24 min
Ingredients
1 cup
onion, chopped (about 1 small)
coat skillet
cooking spray
1/2 cup canned
fat-free refried beans
1/2 teaspoon
cumin
4
large egg whites
2
large eggs
2 tablespoons
fat-free milk
1/4 teaspoon
salt
1/8 teaspoon
black pepper
1/2 teaspoon
olive oil
1/2 cup
tortilla chips, coarsely crushed baked, divided (about 20 chips)
1/3 cup (1.3 ounces)
shredded Monterey Jack cheese
1/4 cup
green chile sauce
2 tablespoons
cilantro, chopped
Directions
- Cook onion in a large nonstick skillet coated with cooking spray over medium-high heat about 4 minutes or until tender. Add beans and cumin; cook about 4 minutes or until thoroughly heated. Set aside, and keep warm.
- Combine egg whites and next 4 ingredients in a bowl; stir well with a whisk. Heat 1/4 teaspoon oil in a small nonstick skillet over medium heat. Pour 1/2 of egg mixture into pan. Cook 5 minutes; flip omelet. Spread 1/2 of bean mixture onto 1/2 of omelet. Sprinkle with 1/4 cup chips and 1/2 of cheese. Carefully loosen with a spatula; fold in half. Cook 2 minutes. Slide onto a plate. Spoon 1/2 of chile sauce and 1 tablespoon cilantro on omelet. Repeat procedure with remaining 1/4 teaspoon oil, and remaining ingredients. Serve immediately.
Nutrition Information
| Sodium | 461 mg |
| Saturated fat | 2.6 g |
| Protein | 11.6 g |
| Fiber | 2.4 g |
| Fat | 6.2 g |
| Cholesterol | 115 mg |
| Carbs | 14.1 g |
| Calories | 160 |
Oxmoor House Healthy Eating Collection, Oxmoor House 2004