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Summer Vegetable Omelet

  • Summer Vegetable Omelet

    Ingredients:

    • 2 teaspoons olive oil
    • 1/2 small red onion, diced (1 cup)
    • 1 red bell pepper, seeded and diced
    • 1 cup low-sodium canned black beans, drained and rinsed
    • freshly ground black pepper to taste
    • 4 eggs and 4 egg whites
    • 1/3 cup (about 1 and 1/2 ounces) shredded pepper jack cheese
    • 1/4 cup salsa
    • 1 large tomato (4 ounces), seeded and diced
    • 1/2 small avocado (2 ounces), cubed

    Directions:

    1. Heat olive oil in a large nonstick frying pan over a medium-high heat.
    2. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and cook until warmed through, another 2 minutes.
    3. Season at the same time and whisk together the eggs and egg whites then stir in the cheese. Then add them to the black bean mixture over low heat until cooked through, about 3 minutes.
    4. Slide the omelet on a serving plate; put salsa, some diced tomato, and cubed avocado on top and serve.

    Yield:

    4 omelets

    Source:

    Dana-Farber/Brigham and Women's Cancer Center

  • Nutrition Tip

    Eggs are high in protein and are a good source of vitamin B12, riboflavin, and selenium. Egg white is almost pure protein, packed with amino acids. The yolk contains vitamins A and D. Eggs also contain lutein and zeaxanthin, which may have antioxidant properties.

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