| Level: | Easy |
| Total: | 1 hr 15 min |
| Prep: | 15 min |
| Cook: | 1 hr |
| Yield: | 4 servings |
Ingredients
- 2 1/2 cups fat-free liquid egg substitute
- 1/2 cup fat-free milk
- 1 teaspoon cumin
- 1/2 teaspoon taco seasoning mix
- 1/2 cup chopped onion
- 1 teaspoon 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 cheese blend (Cheddar and Monterey Jack)
- Salsa, optional
- Fat-free sour cream, optional
- Chopped scallions, optional
Instructions
- Preheat the oven to 375 degrees F.
- Line a deep 8-inch by 10-inch baking pan with aluminum foil. Spray lightly with nonstick spray, making sure to coat the sides as well as the bottom.
- In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk the mixture for 1 minute, until mixed thoroughly.
- Add onion, garlic, and bell pepper, and stir well. Carefully transfer the egg mixture to the baking pan.
- To the pan, evenly add black beans, corn, and green chiles. Sprinkle with cheese.
- Bake in the oven for 1 hour, until the top has puffed and the center is firm. Allow it to cool slightly before cutting.
- Cut into four slices. If you like, finish it off with the optional toppings!
Nutrition Facts
| Calories | 188 |
| Total Fat | 3 grams |
| Sodium | 590 milligrams |
| Carbohydrates | 17 grams |
| Dietary Fiber | 2.5 grams |
| Protein | 22 grams |
| Sugar | 5 grams |
Reviews
This is the first Lisa recipe I’ve tried and I loved it!!! Got home tonight at 6:15 and got started. Pretty easy…little chopping but no big deal. I omitted the grated cheese on top and added a slice of fat free American to each serving then topped with some salsa verde. Zapped in micro for about 30 secs to melt cheese and warm salsa. Portion is huge and it was sooo good. Never would have guessed low fat/cal. Just realized I forgot the green onions! Darn! I love those and I’m sure it would have made it even better. It’s just me so I’m glad I will have leftovers. Trying another recipe tomorrow…for lunch and dinner. Lean Cuisine got old…
Made this for my family for breakfast yesterday and everybody loved it. Really good with the toppings.
Made this tonight for dinner and we enjoyed it! I used 1/2 cup of the chilis instead of a 1/4 cup and I used jarred red pepper instead of fresh. Next time I’d add more corn and I’d add salt (didn’t add any this time bec of the taco seasoning, I used low sodium. I will make this again, next time I’d also bake up some tortilla chips because I thought it needed some crunch.
Made this receipe this morning for the family and it was met with rave reviews. Very tasty, easy to make and the portion size was unbelievable. Will definately make again. Everyone asked for the receipe.
I give this recipe a very low rating because not only is it costly to make but the El Ginormo Southwest Over-baked omelette was the worst omelette I EVER tasted. It baked up beautifully in the oven but when served, nobody cared for it at all and we tossed it in the garbage. All that money down the drain. So very sorry to give this review.
Yummy!
The taco seasoning and cumin really added to the flavor of the omlette. Loved it! Packed with flavor!