El Ginormo Southwest Oven-Baked Omelette

Total Time:
1 hr 15 min
Prep:
15 min
Cook:
1 hr

Yield:
4 servings
Level:
Easy

Ingredients
  • 2 1/2 cups fat-free liquid egg substitute
  • 1/2 cup fat-free milk
  • 1 teaspoon cumin
  • 1/2 teaspoon taco seasoning mix
  • 1/2 cup chopped onion
  • 1 teaspoon chopped garlic
  • 1/2 cup chopped red bell pepper
  • 1/2 cup canned black beans, drained and rinsed
  • 1/2 cup canned sweet corn, drained
  • 1/4 cup canned diced green chiles
  • 1/2 cup shredded reduced-fat cheese blend (Cheddar and Monterey Jack)
  • Salsa, optional
  • Fat-free sour cream, optional
  • Chopped scallions, optional
Directions
  • Preheat the oven to 375 degrees F.

  • Line a deep 8-inch by 10-inch baking pan with aluminum foil. Spray lightly with nonstick spray, making sure to coat the sides as well as the bottom.

  • In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk the mixture for 1 minute, until mixed thoroughly.

  • Add onion, garlic, and bell pepper, and stir well. Carefully transfer the egg mixture to the baking pan.

  • To the pan, evenly add black beans, corn, and green chiles. Sprinkle with cheese.

  • Bake in the oven for 1 hour, until the top has puffed and the center is firm. Allow it to cool slightly before cutting.

  • Cut into four slices. If you like, finish it off with the optional toppings!

  • PER SERVING (1/4th of recipe, 1 large piece): 188 calories, 3g fat, 590mg sodium, 17g carbs, 2.5g fiber, 5g sugars, 22g protein


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