Ingredients
1/2 cup beans of choice (black beans, pinto, etc.)
1 cup egg whites (available by the carton, or, any egg substitute will work, equal to 4 eggs)
2 tblsp nonfat milk
2 slices veggie smoked provolone cheese (available in health section of most megamarts. This cheese is delicious, melts well, and is only 35 calories per slice!)
1 tsp fiber substitute (like fiber-sure, adds 5grams of dietary soluble fiber to the dish, extremely filling and good for you)
1 cup of veggies of choice, here are my choices:
1/2 to 1 chopped onion
3 to 4 chopped garlic cloves
1/2 to 1 red bell pepper
a couple big handfuls of chopped baby spinach
chopped parsley
chopped green onions
some capers
1/4 cup of nonfat plain yogurt or 2-3 tblsp nonfat sour cream
tobasco
Emerils southwest BAM, or similar southwest seasoning
salt and pepper
1/2 lemon
PAM
Preparation
Step 1, preparation: Mix the egg whites (or egg substitute) and milk in bowl, add the teaspoon of fibersure (you can omit this step, although why would you?), some salt and pepper and a dash of the southwest seasoning for flavor and color, whisk together and set aside.
Chop veggies and place in a bowl, except for parsley and green onions. Spray with PAM for a second, set aside.
Chop parsley and green onions, set aside.
Step 2, cook the veggies: Place in an omelette pan pre-coated with PAM over medium heat. Cook for about 5 minutes, add salt, pepper, chopped parsley, and southwest seasoning. Cook 1-2 minutes more, pour into bowl, spritz with lemon, cover. Pre-heat the beans in a separate bowl in the microwave for about 30 seconds.
Step 3, the omelette: Clean omelette pan, respritz with PAM, place over medium low heat, add egg mixture, cover, and cook for 5 minutes. Check until omelette appears solid, then begin to gently push away from the pan with a spatula. After a few minutes, your spatula should be able to reach under the omelette. Loosen, then jiggle around the pan for a moment.
step 4, Stuffing the omelette: Add the veggie mixture to 1/3 of the omelette in the pan, add about 1/2 of the beans, place the 2 slices of veggie cheese on top, cover, and let the cheese melt, about 3 to 5 minutes. Fold the omelette over carefully, allow to set for one minute, then carefully plate the omelette.
step 5, plating: Take the remainder of the veggies and beans, and pile around the mouth of the omelette. Now, sprinkle a little tobasco on top, along with capers, and yogurt or fat-free sour cream.
Serve, eat, replenish, and enjoy!
