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El Ginormo Southwest Oven-Baked Omelette


By hungrygirl_lisa on Aug 21, 2012 10:00 AM in Recipes

This is a great go-to breakfast recipe. And it's easy to reheat and enjoy the next morning. LOVE THAT!


Ingredients


2 1/2 cups fat-free liquid egg substitute (like Egg Beaters Original) 

1/2 cup fat-free milk 

1 tsp. cumin  Hungry Girl Logo

1/2 tsp. taco seasoning mix

1/2 cup chopped onion 

1 tsp. 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 Mexican-blend cheese 

Optional toppings: salsa, fat-free sour cream, chopped scallions

Directions

Preheat oven to 375 degrees. Spray an 8" X 8" baking pan with nonstick spray.
In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk thoroughly.

Stir in onion, garlic, and bell pepper. Transfer egg mixture to the baking pan.

Evenly add black beans, corn, and green chiles to the pan. Sprinkle with cheese.
Bake until center is firm, about 1 hour. Enjoy!

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

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Comments


This looks so good! And wow, the calories are so low!



canned beans, canned corn and canned chiles, taco mix

does not sound very healthy, does it?



Here's a healthier version of this recipe, and I bet even more delicious:

6 WHOLE eggs
1/2 cup WHOLE milk OR 1/4 cup cream and 1/4 cup water
1 tsp cumin
1/2 tsp HOMEMADE taco seasoning (skip the chemical fillers: http://bit.ly/NDXWGn)
1/2 cup chopped onion
1 tsp 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 diced green chiles
1/4 cup shredded whole milk cheddar cheese
1/4 cup shredded whole milk Monterey Jack cheese

Optional toppings: salsa, natural sour cream, chopped scallions

Preheat oven to 375 degrees. Grease an 8" X 8" baking pan with coconut oil or olive oil.
In a large bowl, combine eggs, milk or cream, cumin, and taco seasoning. Whisk thoroughly.

Stir in onion, garlic, and bell pepper. Transfer egg mixture to the baking pan.

Evenly add black beans, corn, and green chiles to the pan. Sprinkle with cheese.
Bake until center is firm, about 1 hour. Enjoy!

Folks, don't be afraid of fat! Unless it is vegetable oil, canola oil or artifically created trans fat garbage, it is good for you, necessary for good health and will NOT make you fat or sick! That includes cold-pressed or expeller pressed nut and seed oils, dairy fat, lard, tallow and fish oils.

Avoiding fat WILL MAKE YOU SICK! It is necessary for or bodies to function. Don't be afraid of dietary cholesterol ... first, it has not been proven that it raises serum cholesterol levels. Further, high serum cholesterol has never been proven to cause heart disease. Half of all heart attack victims have normal cholesteral levels. It is more likely that heart disease and high cholesterol are both symptoms of the same disease process - metabolic syndrome, which is caused not by fats, but by sugar in the diet. That includes ALL forms of sugar - starches, grains, fruits as well as the granulated white stuff. In fact, were I to make the recipe above, I would leave out the beans and corn as they are both high carb and high glycemic load.



yes, and using whole eggs and whole milk takes this from a low-cal recipe to a high-cal recipe. good job.



How many calories are in your recipe, Lissakay?  This is Calorie Count...



Original Post by: lissakay

Here's a healthier version of this recipe, and I bet even more delicious:

6 WHOLE eggs
1/2 cup WHOLE milk OR 1/4 cup cream and 1/4 cup water
1 tsp cumin
1/2 tsp HOMEMADE taco seasoning (skip the chemical fillers: http://bit.ly/NDXWGn)
1/2 cup chopped onion
1 tsp 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 diced green chiles
1/4 cup shredded whole milk cheddar cheese
1/4 cup shredded whole milk Monterey Jack cheese

Optional toppings: salsa, natural sour cream, chopped scallions

Preheat oven to 375 degrees. Grease an 8" X 8" baking pan with coconut oil or olive oil.
In a large bowl, combine eggs, milk or cream, cumin, and taco seasoning. Whisk thoroughly.

Stir in onion, garlic, and bell pepper. Transfer egg mixture to the baking pan.

Evenly add black beans, corn, and green chiles to the pan. Sprinkle with cheese.
Bake until center is firm, about 1 hour. Enjoy!

Folks, don't be afraid of fat! Unless it is vegetable oil, canola oil or artifically created trans fat garbage, it is good for you, necessary for good health and will NOT make you fat or sick! That includes cold-pressed or expeller pressed nut and seed oils, dairy fat, lard, tallow and fish oils.

Avoiding fat WILL MAKE YOU SICK! It is necessary for or bodies to function. Don't be afraid of dietary cholesterol ... first, it has not been proven that it raises serum cholesterol levels. Further, high serum cholesterol has never been proven to cause heart disease. Half of all heart attack victims have normal cholesteral levels. It is more likely that heart disease and high cholesterol are both symptoms of the same disease process - metabolic syndrome, which is caused not by fats, but by sugar in the diet. That includes ALL forms of sugar - starches, grains, fruits as well as the granulated white stuff. In fact, were I to make the recipe above, I would leave out the beans and corn as they are both high carb and high glycemic load.


Thanks for this.  I prefer using real eggs myself.  I like Hungry Girl's ideas - but I get annoyed that she's always using substitute.



I love reading the comments on these recipes. I can't understand why half the people look at them knowing they aren't going to have anything positive to say. Happens every time... Well, I'm hungry so I think I'm going to go make myself this delicious omelette : )


Now 6 whole eggs will certainly push the calories up and your cholestral! Whole eggs have 96 calories so your already at 600 calories without the cream and milk!

The healthiest omelette and tastiest is my fav which has less than 500 calories and is huge filling up the hungriest of us out there:

1 whole egg and 4 egg whites

1/4 pack feta cheese

1/2 tomatoe

1/2 onion

2 cups Spinach

couple of slices of chopped up lean ham 

use 1 cal spray about 5 squirts to a frying pan and throw all the ingredients mixed together in with a pinch of salt and pepper

You dont have to restrict yourself to a 1/4 of the omelette you can eat the lot which is just under 500 calories! ENJOY!

PS I have a diet secret that Ive used now for just 3 weeks and have lost 7lb and my girlfriends lost 6lbs without any exercise! Still wanting to do a bit more research but if it keeps working and I can get others to try it and loose weight too then I might write a book ;-) 



I think it's good to post recipe like this for inspiration, but wonder, what those substitues are made from? I am just thinking, substitueing for the sake of it - cool. But where are the nutrients? If you have free yogurt, you have to add starch or gelatine to keep it together, and also the calcium to have calcium. If you are healthy, eating egg will not kill you. Sorry, had to write it. Written by graduated food engineer.



Original Post by: palkoviz

I think it's good to post recipe like this for inspiration, but wonder, what those substitues are made from? I am just thinking, substitueing for the sake of it - cool. But where are the nutrients? If you have free yogurt, you have to add starch or gelatine to keep it together, and also the calcium to have calcium. If you are healthy, eating egg will not kill you. Sorry, had to write it. Written by graduated food engineer.


Hungry girl's main focus is fat free and low calories.  She achieves that, for sure.  I would do just what lissakay does, but not with whole milk.  I'd rather eat food that's closer to REAL than processed stuff.  I also like stevegreengrass recipe, but I would do 3 eggs + 3 egg whites.  

I don't care how big the serving size is, I typically cut all my meals in half.  Since doing so, I can't eat big meals anymore.  Believe me, I've tried, but I just get too full too fast!  Eating half meals trains your body to get used to smaller portions which means a LOT less calories per day - I cut about 500 to 1000 calories PER DAY out of my diet this way.

So, although people are giving lissakay a hard time, I would rather eat less real food than more fake food, lol!

Jim

http://halfmealhabit.com/



It is nice to see some common sense, on this site.  If all they care about is calorie reduction then eat celery or all fat free foods.  I'm glad that someone with some moxy has given some educated opinions.  Keep it up and don't worry about the nasayers they will always find something to whine about.



I agree with lissakay, NATURAL is always better!  Including non-artificially produced FATS!

 

Hungrygirl uses too many processed, artificial foods.  And too many of these "Fat Free" foods are loaded with sugar, and what exactly are the "Healthy" ingredients Egg Beaters?

WHOLE Egg vs. Egg Beaters (EB)

 Ingredients in an egg: egg

Ingredients in egg beaters:

Egg Whites, Less than 1%: Natural Flavor, Color (Includes Beta Carotene), Spices, Salt, Onion Powder, Vegetable Gums (Xanthan Gum, Guar Gum), Maltodextrin. Vitamins and Minerals: Calcium Sulfate, Iron (Ferric Phosphate), Vitamin E (Alpha Tocopherol Acetate), Zinc Sulfate, Calcium Pantothenate, Vitamin B12, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamine Mononitrate), Vitamin B6 (Pyridoxine Hydrochloride), Folic Acid, Biotin, Vitamin D3

 

I think I like the ONE ingredient!!!

 



Anyone know how to submit a recipe?  I have a very good chili recipe that has a great nutritional profile and fantastic taste.  Here is the nutritional profile:

 

Calories:  146 per cup cooked

Total Fat: 4.7g

Saturated Fat: 2.1

Trans Fat: 0

Cholesterol:  30mg

Sodium:  60mg

Total Carbohydrate:  20g

Dietary Fiber: 14g

Sugars: 0g

Protein: 17g

 

 

 



New to MFP n loving all the ideas. I don't like the proses send egg substitute either. 1 whole egg and the rest all whites would not add that many more calories but I would stay with a lower fat milk. Haven't used whole milk in years. My daughter's pediatrician even took my grandchildren off whole milk cause it was hard for them to digest. She recommends 2%.


Every single recipe that Hungry Girl posts is followed by avid CCers claiming that they'd NEVER eat/make that because it's not natural. Well, hungry girl is KNOWN for low-cal substitutions; that's her thing. If you don't like it, don't make the recipes. Or better yet, don't read them just to complain. So annoying! 



Original Post by: tina7356

I agree with lissakay, NATURAL is always better!  Including non-artificially produced FATS!

 

Hungrygirl uses too many processed, artificial foods.  And too many of these "Fat Free" foods are loaded with sugar, and what exactly are the "Healthy" ingredients Egg Beaters?

WHOLE Egg vs. Egg Beaters (EB)

 Ingredients in an egg: egg

Ingredients in egg beaters:

Egg Whites, Less than 1%: Natural Flavor, Color (Includes Beta Carotene), Spices, Salt, Onion Powder, Vegetable Gums (Xanthan Gum, Guar Gum), Maltodextrin. Vitamins and Minerals: Calcium Sulfate, Iron (Ferric Phosphate), Vitamin E (Alpha Tocopherol Acetate), Zinc Sulfate, Calcium Pantothenate, Vitamin B12, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamine Mononitrate), Vitamin B6 (Pyridoxine Hydrochloride), Folic Acid, Biotin, Vitamin D3

 

I think I like the ONE ingredient!!!

 


You don't have to use "Egg Beaters" to reduce the calories...The yolk has a lot of the calories, and all the cholesterol (good or bad).

I use"Simply Egg Whites"...ingredients: 100% Pure Liquid Egg White

That's 60 calories for half cup (about 4 egg whites worth). If you "need" the taste of yolk, mix in one real egg worth about 70 calories...you'll end up with an omelette of 130 calories (plus any margarine, and other ingredients), but the volume of a 3 full egg omelette.



I think its great to have all these suggestions and recipes. No one person's  recipe is right or wrong or better or worse. What may work for one may not work for everyone. That is why it is so nice to have a choice and suggestions.In the end how we choose to reach our goals is personal,but we can be nice to one another about it.

 Thank you all for taking the time to post the recipes and share your positive thoughts.  I  am grateful for all the versions and suggestions. 



Very high in sodium, as usual with HG recipes. This recipe will work for some, and others may want to "pass". Let's not forget everyone's journey is different - some need to avoid things others can handle more of, etc.No need to get mad...

LissaKay, thanks for adding a variation of this for some who may want less modified/substitute ingredients. Readers can pick and choose from each recipe which ingredients they want to keep/lose.

One note on the "6 whole eggs?!?!" comment:  both recipes are HUGE amounts of food. I imagine splitting into two (or three) would be sufficient to satisfy your hunger, but with less cals.



Original Post by: danagabriela

Every single recipe that Hungry Girl posts is followed by avid CCers claiming that they'd NEVER eat/make that because it's not natural. Well, hungry girl is KNOWN for low-cal substitutions; that's her thing. If you don't like it, don't make the recipes. Or better yet, don't read them just to complain. So annoying! 


So true!  And since Hungry Girl is all about substitutions, they could just make some subs of their own - if you don't like 'egg substitute', then use eggs or egg whites.  For example, I have a veggie based cheese substitute that I love (never thought I would say that - LOL), so I regularly use that in recipes that call for cheese.  Simple! And then no complaining about the recipe is required.

I see many recipes posted on CC that are not necessarily my cup of tea, so I don't make those.   



Original Post by: lissakay

Here's a healthier version of this recipe, and I bet even more delicious:

6 WHOLE eggs
1/2 cup WHOLE milk OR 1/4 cup cream and 1/4 cup water
1 tsp cumin
1/2 tsp HOMEMADE taco seasoning (skip the chemical fillers: http://bit.ly/NDXWGn)
1/2 cup chopped onion
1 tsp 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 diced green chiles
1/4 cup shredded whole milk cheddar cheese
1/4 cup shredded whole milk Monterey Jack cheese

Optional toppings: salsa, natural sour cream, chopped scallions

Preheat oven to 375 degrees. Grease an 8" X 8" baking pan with coconut oil or olive oil.
In a large bowl, combine eggs, milk or cream, cumin, and taco seasoning. Whisk thoroughly.

Stir in onion, garlic, and bell pepper. Transfer egg mixture to the baking pan.

Evenly add black beans, corn, and green chiles to the pan. Sprinkle with cheese.
Bake until center is firm, about 1 hour. Enjoy!

Folks, don't be afraid of fat! Unless it is vegetable oil, canola oil or artifically created trans fat garbage, it is good for you, necessary for good health and will NOT make you fat or sick! That includes cold-pressed or expeller pressed nut and seed oils, dairy fat, lard, tallow and fish oils.

Avoiding fat WILL MAKE YOU SICK! It is necessary for or bodies to function. Don't be afraid of dietary cholesterol ... first, it has not been proven that it raises serum cholesterol levels. Further, high serum cholesterol has never been proven to cause heart disease. Half of all heart attack victims have normal cholesteral levels. It is more likely that heart disease and high cholesterol are both symptoms of the same disease process - metabolic syndrome, which is caused not by fats, but by sugar in the diet. That includes ALL forms of sugar - starches, grains, fruits as well as the granulated white stuff. In fact, were I to make the recipe above, I would leave out the beans and corn as they are both high carb and high glycemic load.


I think this is the first time I may have commented on a recipe but I have to say, I personally prefer the whole eggs.  When I read the recipe at first, I was wondering how it could be done with whole eggs, was going to look for the equivalent in eggs per substitute and saw this.  I am glad that I did.  I will probably use different low fat cheese but still, I appreciate the alternative recipe.  Thank you!



Egg  "Substitute" is egg whites,you can find them called 'egg whites'. Skim milk is just milk with the fat removed.I don't understand why people are so up in arms about these ingredients!! You have to learn to cut the fat!!

 



Original Post by: shesews34

Egg  "Substitute" is egg whites,you can find them called 'egg whites'. Skim milk is just milk with the fat removed.I don't understand why people are so up in arms about these ingredients!! You have to learn to cut the fat!!

 


I agree... totally.  For me, I have to cut the fat, don't cut it completely as cutting it totally out of your diet is not smart but I do cut it.  I also cook for a type 1 and type 2 diabetics and they can have more fat then I can so I prefer to give them whole eggs.  It helps to keep them fuller a little longer.  That is why I use the low fat or fat free cheese and other alternatives and just keep the eggs whole.  I compromise where I can and that way all of us can eat one meal and it not be a huge issue.  It isn't easy to cook for everyone and not have to cook separately so when I find a recipe like this that I can modify, I jump on it :O)



lissakay is totally right here! I eat from 70 grams to 100 grams of fat a day in my diet and have gone down from 30% body fat to 10% now aiming for 8%!!

Natural fats are good for your body its the canned process food full of sodium and artificial sugars that is bad for you, might be fat free but definitely does not help you loose weight.

Just eat natural food, workout and you will shed off the pounds in no time. And don't be afraid to stick that knife in a tub of butter!! 



Original Post by: wkeliuk

I think its great to have all these suggestions and recipes. No one person's  recipe is right or wrong or better or worse. What may work for one may not work for everyone. That is why it is so nice to have a choice and suggestions.In the end how we choose to reach our goals is personal,but we can be nice to one another about it.

 Thank you all for taking the time to post the recipes and share your positive thoughts.  I  am grateful for all the versions and suggestions. 


I think wkeliuk is totally right here!  It is a personal journey - different for each individual.  Some swear by cutting fat and others think fat is fine as long as they are natural foods.  Some are almost pathologically opposed to any processed foods or chemicals, while others are fine with those in moderation.  Some are "clean eaters" and others are just trying to get healthier by improving their eating habits.

I really enjoy reading everyone's comments and varying viewpoints, but especially when they do not have a "my way is the only way" attitude.  These forums can be so motivational and inspirational - but mostly when folks are considerate of each other.



what's wrong w/ people suggesting some alternatives? From my personal weight loss journey, I learned that I need to tweak recipes to suit what I need. as soon as I saw this, I was thinking of how I could make it "my own." that's what has helped me lose weight.

for all the low fat vs. high fat peeps- how bout just keep it NATURAL and EVERYTHING IN MODERATION. remember when they said butter is evil and margarine was the only right thing? and now they're finding that margarine is far worse for u. And how many times have they flip-flopped on eggs now? How bout we just go back to basics and keep it simple?

Keep in mind- anytime they are taking something out of food, they have to put something else in to make up for it. I was a devout skim milk drinker, thinking it was better (how dare I drink the tiniest bit of fat!!). but skim milk is higher in sugar and now they're saying u should have some fat in ur milk.

thanx to everyone for their suggestions and ideas cuz I don't think of them myself! 



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