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.
extra-virgin olive oil, divided
frozen hash-brown potatoes, or diced cooked potatoes
chopped mild green chiles
hot sauce, such as
salt, or to taste
Freshly ground pepper, to taste
grated pepper Jack, or Cheddar cheese
coarsely chopped fresh cilantro, or parsley
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.
Calories 342, Total Fat 24 g, Saturated Fat 9 g, Monounsaturated Fat 7 g, Cholesterol 453 mg, Sodium 753 mg, Carbohydrate 11 g, Fiber 2 g, Protein 21 g, Potassium 359 mg. Daily Values: Vitamin C 52%, Calcium 30%. Exchanges: Starch 0.5,Vegetable 1,Medium-Fat Meat 2,High-Fat Protein 1,Fat 2.5.
Percent Daily Values are based on a 2,000 calorie diet