Barley Vegetable Omelette

A heart-healthy breakfast for egg lovers. This tortilla has a contribution of all food groups except fruit. There’s barley from the Breads group, cottage cheese from Dairy, eggs and beans from the Meats group, corn and peppers, and gravy from the Vegetables group. Try this for a Sunday brunch.

But don’t stop here. With some crusty bread and a green salad, it makes a wonderful light dinner. If you have fruit for dessert, you have a whole Pyramid of Eating Well on your plate!

Ingredients

2 teaspoons olive oil

7 large eggs (or 1 ¾ cups egg substitute or 3 large whole eggs plus 8 large egg whites)

1 cup low-fat 1% cottage cheese

½ teaspoon of salt

½ teaspoon freshly ground pepper

1 ¼ cups canned kidney beans or black beans, drained (or dry beans soaked, cooked, and drained)

¾ cup fresh-cut or frozen whole kernel corn, thawed

½ cup finely chopped green or red bell pepper

¼ cup chopped fresh cilantro

Coverages:

1 medium-ripe avocado, peeled, diced, and tossed with 1 teaspoon lemon juice

1 cup commercial sauce

½ cup fat-free sour cream

method:

Preheat the oven to 400o. Brush a 9-inch cast-iron or ovenproof skillet with olive oil; set aside.

Combine eggs or egg substitute, cottage cheese, salt and pepper in bowl of electric blender; process until smooth.

Layer barley, beans, corn, green pepper and cilantro in skillet; Spread 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 cutting into wedges.

Top each serving evenly with avocado, 2 tablespoons salsa, and 1 tablespoon sour cream.

Variation: 1 ½ cups cooked, sliced ​​new potatoes may be substituted for beans and corn.

Per serving: 270 calories, 11 g fat (2 g saturated), 190 mg cholesterol, 435 mg sodium, 16 g protein, 30 g carbohydrates, 8 g fiber, 435 mg sodium

For more low carb recipes click here