Meals Matter

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Contributed By: EatingWell
Recipe by: Eating Well, Picture by: Ken Burris

Whip up this simple, tasty omelet on those nights when it seems the refrigerator is bare. Frozen hash browns are perfect for such occasions--just look for a brand with little or no fat. And while the cheese adds some fat, it also provides almost a third of your daily calcium needs.

Ingredients

2 teaspoons Extra-virgin olive oil, divided

1 cup Frozen hash-brown potatoes or diced cooked potatoes

1 4-1/2-ounce Can chopped mild green chiles

4 Large eggs

1/2 teaspoon Hot sauce, such as Tabasco

1/4 teaspoon Salt, or to taste

Freshly ground pepper to taste

1/2 cup Grated pepper Jack or Cheddar cheese

1/4 cup Chopped scallions

1/4 cup Coarsely chopped fresh cilantro or parsley

Preparation

Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium-high heat. Add potatoes and cook until golden brown, shaking the pan and tossing the potatoes from time to time, 3 to 5 minutes. Stir in chiles and transfer to a plate. Wipe out the pan.

Blend eggs, hot sauce, salt and pepper with a fork in a medium bowl. Stir in cheese, scallions, cilantro (or parsley) and the potato mixture.

Set a rack about 4 inches from the heat source; preheat the broiler.

Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting 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 platter and cut into wedges.

Cook's Notes

Nutrtion Bonus: Vitamin C (52% daily value), Calcium (30% dv). 1 Carbohydrate Servings Exchanges: 1/2 starch, 1 vegetable, 2 medium-fat protein, 1 high-fat protein, 2 1/2 fat

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