Potato-Salsa Omelet

Here's an easy recipe to serve whenever you need a muscle-building meal with a good balance of high-quality protein and sustained-release carbohydrates.

Robert Reiff






Serves: One
Prep Time:
Cook Time:


Nutrition Score per serving:
Calories 330
g Fat 1
% Fat 3
g Carbs 37
% Carbs 46%

g Protein 41
% Protein 50%
% g Fiber 6
mg Sodium
g Calcium


Ingredients
1 and 1/2 cups diced cooked potatoes (about 5 ounces' worth, or 1 large or 2 small potatoes)
1/3 cup thinly sliced onions
3 Tbsp. canned chopped green chilies, drained
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. ground red pepper
9 egg whites or 8 oz. egg substitute (Egg Beaters)
1 oz. fat-free cheese, shredded
Salt & pepper to taste
4-5 Tbsp. salsa


Directions

Scrub potatoes well, then poke several times with a fork. Microwave on high -- about 4-7 minutes or until done. Using a sharp knife, dice into small pieces. Coat a nonstick skillet with cooking spray. Add potato, onion and green chilies. Saute over medium heat 2-3 minutes or until lightly browned. Stir in chili powder, garlic powder and red pepper. Remove from heat and set aside. Using an electric beater (or a blender), beat egg whites in a bowl until mixed. Add salt and pepper. Coat a 10-inch nonstick skillet with cooking spray and place over medium heat. Evenly spread eggs into skillet. Cook two minutes, then spread potato mixture and cheese evenly on top. Cover and reduce heat to low. Continue cooking for 12-15 minutes until set. Remove from skillet onto a large plate. Top with salsa. Makes one bodybuilder-sized serving.

Source: M&F