This recipe is easy to double, and it tastes great any time of
egg substitute (or egg whites) 1/2 cup
fat-free milk 1 tbsp
canned, prepared chili beans 2 tbsp
chopped onion 1 tbsp
fat-free sour cream 1 tbsp
salsa 1 tbsp
1. Spray a small skillet or omelet pan with nonstick cooking
preheat over medium-high heat.
2. Whisk together the egg & milk in a small bowl. Pour the egg
into the hot skillet.
When the egg mixture begins to solidify, lift it along the edges to
allow the uncooked liquid to flow
underneath for even cooking. Be sure to use a nonstick spatula.
3. When the egg mixture is completely firm, form it into a circle.
Spread the prepared chili on half of the circle
and sprinkle the chopped onion on the top. Fold the egg mixture
form the omelet.
4. Reduce the heat to medium and cover. Continue cooking for about 2
minutes or until the contents are thoroughly hot.
Top with sour cream and salsa.
Exchanges Per Serving
1 Carbohydrate 2 Very Lean Meat
Nutrition Information Amount per serving
Calories 127 Calories from Fat 2 Total Fat 0 g Saturated Fat 0 g
Cholesterol 0 mg Sodium 394 mg Total Carbohydrate 13 g
Dietary Fiber 3 g Sugars 6 g Protein 16 g