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Spanish Omelette Ingredients 2 tablespoons onion, peeled and finely chopped 2 tablespoons green pepper, cored, seeded, and roughly chopped 4 large egg whites (or 1/2 cup egg substitute) 1 tablespoon low-fat milk (optional) 1 teaspoon chile powder, or to taste (optional) 1 teaspoon olive oil 1/4 cup canned black beans, drained 1 ounce low-fat Monterey Jack cheese, shredded 1 tablespoon salsa (optional) 1 medium orange Instructions Lightly coat a large nonstick sauté pan with vegetable spray, and heat over medium flame. Add onion and green pepper and sauté, stirring often until tender, about 10 minutes. Remove and set aside. Meanwhile, beat egg whites with milk, if desired. Stir in chile powder. Heat olive oil in the large nonstick sauté pan over medium heat. Pour in the egg whites and cook until almost set, occasionally lifting edges so that uncooked portion flows underneath, 2 to 3 minutes. When eggs are set, place onions, green pepper, black beans, and cheese on top. Fold with a spatula and continue cooking until lightly browned, about 1 minute. Top with salsa. Serve orange on the side. Get Creative With Spring Onions Vidalia onion festivals pop up in April, timed for the harvest of this early-spring onion. Larger, sweeter, and less acidic than conventional yellow onions, Vidalias are mild enough to add to salads raw. They are usually a little more expensive per pound, but at pennies per onion they are worth a try. Another early-spring onion crop are Maui onions. They are a sweet variety with a high water content, so they release juice when added to a stir-fry or soup. Flat on top, they resemble a bagel with no holes. Mauis are also worth the few extra cents per onion. Whatever variety you choose, onions deliver a lot of nutrition with very few carbs or calories. They contain a flavonoid called quercetin, which protects against cataracts and cardiovascular disease. Onions also contain naturally occurring chemicals, known as organosulfur compounds, which have been linked to decreased blood pressure and cholesterol levels. Success is not measured by what you do compared to what others do, it is measured by what you do with the ability God gave you. Zig Ziglar --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/
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