* Exported from MasterCook *
Southwestern Potato and Celery Omelet
Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 1 Preparation Time :0:00
Categories : LowerCarbs LowFat (Less than 20%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon extra virgin olive oil
1 stalk celery -- cut in small dice
1 small potato -- (1 1/2 ounces), cut in 1/4-inch dice
Salt and freshly ground pepper
1 serrano pepper -- minced (seeded if desired)
2 eggs
1 tablespoon low-fat milk
1 tablespoon finely chopped chives
1 tablespoon finely chopped cilantro
1/2 ounce grated Monterey Jack -- (1 tablespoon)
1. Heat 2 teaspoons of the oil over medium-high heat in an 8-inch omelet
pan and add the celery. Cook 1 minute, until it begins to soften, and add
the potatoes. Add salt and pepper to taste and cook, stirring often, until
potatoes are lightly browned and just about tender, about 6 minutes. Stir
in the chili and continue to cook, stirring, until the potato is tender,
another 2 or 3 minutes. Transfer to a bowl.
2. Break the eggs into another bowl and beat with a fork or a whisk until
they are frothy. Whisk in the milk, chives, cilantro, and salt and pepper
to taste.
3. Return the omelet pan to medium-high heat. Add the remaining teaspoon
of olive oil. Hold your hand an inch or two above the pan, and when it
feels hot, pour the eggs into the middle of the pan, scraping every last
bit into the pan with a rubber spatula. Swirl the pan to distribute the
eggs evenly over the surface. Shake the pan gently, tilting it slightly
with one hand while lifting up the edges of the omelet with the spatula in
your other hand, to let the eggs run underneath during the first few
minutes of cooking.
4. As soon as the eggs are set on the bottom, sprinkle the potato mixture
down the middle of the "pancake" and top with the Monterey Jack, then jerk
the pan quickly away from you then back toward you so that the omelet
folds over on itself. If you don't like your omelet runny in the middle (I
do), jerk the pan again so that the omelet folds over once more. Cook for
a minute or two longer. Tilt the pan and roll the omelet out onto a plate.
Another way to make a 2-egg omelet is to flip it over before adding the
filling. Do this with the same motion, jerking the pan quickly away from
you then back toward you, but lift your hand slightly as you begin to jerk
the pan back toward you. The omelet will flip over onto the other side,
like a pancake. Place the filling in the middle. Then use your spatula to
fold one side over, then the other side, and roll the omelet out of the
pan.
Yield: 1 serving.
Advance preparation: You can cook the celery and potato mixture several
hours before you make the omelet.
Nutritional information per serving: 361 calories (20% fat); 8 grams
saturated fat; 3 grams polyunsaturated fat; 14 grams monounsaturated fat;
385 milligrams cholesterol; 11 grams carbohydrates; 2 grams dietary fiber;
280 milligrams sodium (does not include salt to taste); 17 grams protein
Jan 17, 2012
This spicy omelet is much lighter than traditional cheese-packed
Southwestern omelets. You don't need much oil to pan-fry this small amount
of finely diced potato, and a little cheese goes a long way.
Source:
"Recipes for Health, New York Times, Jan 17, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 434 Calories; 28g Fat (58.5%
calories from fat); 20g Protein; 26g Carbohydrate; 3g Dietary Fiber; 438mg
Cholesterol; 267mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat;
1/2 Vegetable; 0 Non-Fat Milk; 4 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
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