Black Bean Open Faced Omelet

Black Bean Open Faced Omelet

Active Time: 10 minutes | Total Time: 10 minutes

Serves:

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Added by Kelley H
on September 13, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

Heat oil in a large, safe nonstick skillet over low heat.
Beat the egg, egg whites, chili powder, salt and pepper together.
Increase temperature for skillet to medium–high and swirl to ensure oil completely coats the bottom of the pan.
Pour in the egg mixture and swirl to evenly coat the pan.
Gently pull the edge of the eggs that have set away from the side of the pan with a rubber spatula, and tilt the pan allowing the uncooked egg to flood the bottom of the pan. Continue the tilt and flood process until top of omelet is wet, but not runny.
Top the omelet with the black beans, cheese and cilantro, turn heat to low.
Cover and cook 2 minutes more to melt cheese.
Serve.

The Benefits

*Excellent Source of: Calcium, Protein, Selenium, Vitamin B12, Riboflavin, Phosphorous
*Good Source of: Fiber, Iron, Magnesium, Zinc, Vitamin A, Folate
*Preferences: Low Carbohydrate, Low Sugars, No Citrus, No Corn, No Fish, No Gluten, No Grains, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 9.41

Calories: 352

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	24.5 g	*
Saturated Fat	9.5 g	*
Monosaturated Fat	9.6 g	*
Polyunsaturated Fat	2.3 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	180 mg	*
EPA, DHA	4 mg, 37 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	452.4mg	*
Total Carbohydrate	10.4 g	*
Sugars	0.94 g	*
Fiber	3.7 g	*
Protein	22.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	876.2 IU	18%
Vitamin C	0.35 mg	1%
Vitamin D	38.4 IU	10%
Vitamin E	1.1 IU	4%
Vitamin B6	0.17 mg	8%
Vitamin B12	1.5 mcg	25%
Vitamin K	3.3 mg	4%
Folate	55.8 mcg	14%
Niacin	0.67 mg	3%
Riboflavin	0.64 mg	38%
Thiamin	0.11 mg	7%
MINERALS
Calcium	277.2 mg	28%
Copper	0.1 mg	5%
Iron	3.5 mg	19%
Magnesium	50.9 mg	13%
Manganese	0.06 mg	3%
Phosphorous	335.8 mg	34%
Potassium	347 mg	10%
Selenium	35.6 mcg	51%
Sodium	697.4 mg	29%
Zinc	2.6 mg	17%
PHYTONUTRIENTS
Alpha-carotene	5.4 mcg
Beta-carotene	91.3 mcg
Beta-cryptoxanthin	18.8 mcg
Lutein + zeaxanthin	336.6 mcg
Lycopene	0.07 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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