Southwestern Omelet

Vegetarian
Gluten Free
Health score
5%
Southwestern Omelet
45 min.
2
147kcal

Suggestions


Start your day with a burst of vibrant flavors and wholesome ingredients by making this delicious Southwestern Omelet! Perfectly suited for vegetarians and those on a gluten-free diet, this recipe is a fantastic way to enjoy a nutrient-packed morning meal that keeps you energized throughout the day.

Imagine a fluffy omelet, enriched with protein from eggs and a delightful blend of black beans and savory toppings. The addition of fresh cilantro and zesty salsa not only elevates the taste but also enhances the dish’s fresh appeal, making it an ideal choice for brunch or a light lunch. With a delectable mix of cheese and wholesome veggies, each bite offers a satisfying combination of creamy and crunchy textures.

Ready in just 45 minutes, this Southwestern Omelet is as quick to prepare as it is tasty. Whether you're prepping for a busy weekday or looking to impress guests on the weekend, this recipe will surely become a favorite. Plus, with only 147 calories per serving, you can enjoy this flavorful dish without the guilt. Grab your skillet and get ready to whip up a nourishing meal that’s as pleasing to the palate as it is visually stunning!

Ingredients

  • 0.5 cup black beans canned rinsed drained
  • large eggs 
  • large egg whites 
  • tablespoons cilantro leaves fresh chopped
  • 0.3 cup spring onion chopped
  • ounce cheddar cheese shredded reduced-fat
  • 0.3 cup salsa 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • whisk
  • spatula

Directions

  1. Combine first 4 ingredients in a medium bowl, stirring with a whisk.
  2. Combine beans, onions, cheese, and salsa in a medium bowl.
  3. Heat a medium nonstick skillet coated with cooking spray over medium heat.
  4. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture onto half of omelet. Carefully loosen omelet with a spatula; fold in half. Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

Nutrition Facts

Calories147kcal
Protein46.73%
Fat22.72%
Carbs30.55%

Properties

Glycemic Index
32
Glycemic Load
0.19
Inflammation Score
-5
Nutrition Score
11.095652238182%

Flavonoids

Kaempferol
0.17mg
Quercetin
1.55mg

Nutrients percent of daily need

Calories:147.24kcal
7.36%
Fat:3.69g
5.68%
Saturated Fat:1.44g
9.01%
Carbohydrates:11.18g
3.73%
Net Carbohydrates:7.29g
2.65%
Sugar:2.17g
2.41%
Cholesterol:95.98mg
31.99%
Sodium:903mg
39.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.09g
34.19%
Selenium:23.86µg
34.09%
Vitamin B2:0.51mg
29.88%
Vitamin K:28.64µg
27.28%
Phosphorus:189.66mg
18.97%
Fiber:3.89g
15.55%
Folate:51.73µg
12.93%
Potassium:404.37mg
11.55%
Calcium:111.04mg
11.1%
Vitamin A:473.68IU
9.47%
Iron:1.7mg
9.43%
Magnesium:35.06mg
8.77%
Manganese:0.17mg
8.72%
Copper:0.15mg
7.57%
Vitamin B6:0.14mg
7.06%
Vitamin B5:0.69mg
6.91%
Zinc:0.95mg
6.33%
Vitamin B1:0.09mg
6.2%
Vitamin B12:0.35µg
5.86%
Vitamin C:4.24mg
5.14%
Vitamin E:0.75mg
4.98%
Vitamin B3:0.8mg
3.98%
Vitamin D:0.51µg
3.43%
Source:My Recipes