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Brandy-Soaked Scallops
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Southwestern Omelet Wrap
Yield: Makes 1 serving
Refried beans add a healthy source of protein and fiber to this tempting omelet. Look for brands of refried beans that contain no lard.
Ingredients:
2
teaspoons cornstarch
1
tablespoon water
1
egg
Nonstick cooking spray
3
tablespoons canned refried beans, warmed
1/2
cup finely shredded romaine or iceberg lettuce
1/4
cup (1 ounce) shredded Monterey Jack or Cheddar cheese
2
tablespoons chunky salsa
1
tablespoon bacon bits
Preparation:
1.
To make omelet, dissolve cornstarch in water in small bowl. Add egg; whisk until blended.
2.
Spray large nonstick skillet lightly with cooking spray; heat over medium-high heat. Add egg mixture, tilting skillet to cover bottom of skillet. Cook 1 to 2 minutes or until set. Turn omelet over; cook 30 seconds. Turn out onto cutting board, browned side down.
3.
To make wrap, spread beans to edge of omelet. Sprinkle evenly with lettuce, cheese, salsa and bacon bits.
4.
Gently roll up, sealing with refried beans. Serve immediately or wrap in plastic wrap and refrigerate.
Nutritional Information:
| Serving Size: | |
| Sodium | 796 mg |
| Protein | 19 g |
| Fiber | 4 g |
| Carbohydrate | 16 g |
| Cholesterol | 243 mg |
| Total Fat | 17 g |
| Calories from Fat | 53 % |
| Calories | 286 |
This recipe appears in:
Southwestern
