Salsa, Black Bean and Avocado Omelette for Two
Calories: 283 per serving
Percent from Fat: 48%
Course: Breakfast, Lunch, Dinner
Food as MedicineSM Ingredient: Salsa
Food as MedicineSM TipUse cooked, bottled salsa instead of fresh, because tomatoes that have been heated make their heart-healthy lycopene four times easier for the body to absorb. Lycopene also helps prevent prostate cancer. Zesty chilies contain capsaicin which boosts your metabolism and helps the body burn more calories, even while sleeping!
Culinary Taste TipFresh eggs always taste best. Older eggs slosh around in their shells. So give one a gentle shake against your ear and choose the carton with eggs that don't slosh.
Culinary Technique TipDon't be afraid to make an omelette at home. It's really quite simple, and you do not need to buy a special pan. Use a flat round pan with a slight edge. Make sure to coat the pan lightly with olive oil after heating it to prevent sticking. Once the center of the omelette has cooked about three minutes and is somewhat set, use a heat-resistant spatula to loosen it all around the edge and carefully fold over. Voila!
Ingredients1 teaspoon extra virgin olive oil
2/3 cup jalapeno cilantro salsa, such as Frontera brand, divided
2 large omega 3 eggs
2 large omega 3 egg whites
½ cup rinsed and drained canned black beans
½ ripe avocado, peeled, seeded, diced
¼ cup crumbled queso fresco cheese
¼ cup sliced green onion
2 tablespoons chopped epazote
PreparationHeat oil in a 10-inch nonstick skillet over medium heat until hot. Add 1/3 cup of the salsa to the oil; simmer 1 minute or until thickened. Beat eggs and egg whites until well blended; stir into salsa mixture. Cook 1 to 2 minutes or until eggs begin to set. Gently lift edges of omelet with a large spatula to allow uncooked portion of eggs to flow to edges and set. Continue cooking 1 to 2 minutes or until center is almost set (top of eggs will be wet).
Combine beans, avocado, cheese and green onion; spread down center of omelette. Use spatula to fold omelette in half over filling; cook 1 to 2 minutes or until filling is hot and eggs are set in center. Cut in half; transfer to two serving plates and garnish with epazote and remaining 1/3 cup salsa.
SubstitutionsFarmer's cheese or queso anejo cheese may replace the queso fresco cheese and flat leaf parsley or cilantro may replace the epazote.
Nutritional AnalysisTotal fat (g): 15.18. Fat calories (kc): 135.65. Cholesterol (mg): 224.97. Trans fatty acids (g): 0. Saturated fat (g): 4.29. Polyunsaturated fat (g): 1.2. Monounsaturated fat (g): 6.11. Fiber (g): 6.28. Carbohydrates (g): 19.53. Sugars (g): 2.32. Protein (g): 17.85. Sodium (mg): 350.21. Calcium (mg) 128.66.