Barley Vegetable Omelette
A heart-healthy breakfast for egg lovers. This tortilla has a contribution from all food groups except fruit. There is barley from the Breads group, cottage cheese from Dairy, eggs and beans from the Meats group, corn and peppers and salsa 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 an entire Eating Well Pyramid on your plate!
Ingredients
2 teaspoons of olive oil
7 large eggs (or 1 ¾ cups egg replacer or 3 large whole eggs plus 8 large egg whites)
1 cup 1% low-fat cottage cheese
½ teaspoon salt
½ teaspoon freshly ground pepper
1 ¼ cups canned, drained kidney or black beans (or dry beans soaked, cooked, and drained)
¾ cup freshly cut or frozen whole kernel corn, thawed
½ cup finely chopped green or red bell pepper
¼ cup chopped fresh cilantro
Coverage:
1 medium-ripe avocado, peeled, diced, and mixed with 1 teaspoon lemon juice
1 cup of commercial sauce
½ cup fat-free sour cream
method:
Preheat oven to 400o. Brush a 9-inch cast-iron or ovenproof skillet with olive oil; set aside.
Combine eggs or egg replacer, cottage cheese, salt, and pepper in the bowl of an electric blender; process until smooth.
Layer barley, beans, corn, green bell pepper, and cilantro in skillet; Spread the egg mixture evenly over the surface, allowing the mixture to seep through the 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 of salsa, and 1 tablespoon of sour cream.
Variation: 1 ½ cups sliced and cooked new potatoes can 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 carbohydrate, 8 g fiber, 435 mg sodium
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