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Vegetable-Barley Omelet Recipe |
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A diabetic friendly breakfast for egg lovers. This omelet has a contribution from every food group except fruit. There's barley form the Breads, cottage cheese from Dairy, eggs and beans from the Meats group, corn and peppers and salads from the vegetables group. Try this for a Sunday brunch.
But don't stop here. With some crusty bread and a green salad, it's a wonderful light supper.
Ingredients: 2 teaspoons olive oil 7 large eggs(or 1 3/4 cups egg substitute or 3 whole large eggs plus 8 large egg whites) 1 cup 1% low fat cottage cheese 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 cups cooked medium barley 1 1/4 cups canned and drained black or red kidney beans (or dry beans soaked, cooked, and drained) 3/4 cup fresh-cut or frozen whole kernel corn, thawed 1/2 cup finely chopped green or red pepper 1/4 cup minced fresh cilantro
Toppings: 1 medium ripe avocado, peeled diced and tossed with 1 teaspoon lemon juice 1 cup commercial salsa 1/2 cup nonfat sour cream
Method: Preheat oven to 400O. Brush a 9-inch cast-iron or ovenproof skillet with olive; set aside. Combine eggs or egg substitute, cottage cheese,, salt, pepper in container of an electric blender; process until smooth. Layer barley, beans, corn , green pepper, cilantro in skillet; pour egg mixture evenly over surface, allowing mixture to seep through layers. Bake uncovered for 30 minutes or until puffed and set. Let stand 5 minutes before puffed into wedges. Top each serving evenly with avocado, 2 tablespoons salsa and 1 tablespoon sour cream.
Variation: 1 1/2 cups sliced and cooked new potatoes may be substituted for the beans and corn
Per serving : 270 calories, 11 g fat (2g saturated), 190 mg cholesterol, 435 mg Sodium, 16 g protein, 30g carbohydrates
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