Whip up this simple, tasty omelet on those nights when it seems the refrigerator is bare. Frozen hash browns are perfect for such occasions–just look for a brand with little or no fat. And while the cheese adds some fat, it also provides almost a third of your daily calcium needs.

Servings: 2 servings
Prep: 15 mins
Total: 25 mins

2 teaspoons extra-virgin olive oil, divided
1 cup frozen hash-brown potatoes, or diced cooked potatoes
1 4-1/2-ounce can chopped mild green chiles
4 large eggs
1/2 teaspoon hot sauce, such as
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1/2 cup grated pepper Jack, or Cheddar cheese
1/4 cup chopped scallions
1/4 cup coarsely chopped fresh cilantro, or parsley

1. Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium-high heat. Add potatoes and cook until golden brown, shaking the pan and tossing the potatoes from time to time, 3 to 5 minutes. Stir in chiles and transfer to a plate. Wipe out the pan.
2. Blend eggs, hot sauce, salt and pepper with a fork in a medium bowl. Stir in cheese, scallions, cilantro (or parsley) and the potato mixture.
3. Set a rack about 4 inches from the heat source; preheat the broiler.
4. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.

Calories 342, Total Fat 24 g, Saturated Fat 9 g, Monounsaturated Fat 7 g, Cholesterol 453 mg, Sodium 753 mg, Carbohydrate 11 g, Fiber 2 g, Protein 21 g, Potassium 359 mg. Daily Values: Vitamin C 52%, Calcium 30%. Exchanges: Starch 0.5,Vegetable 1,Medium-Fat Meat 2,High-Fat Protein 1,Fat 2.5.
Percent Daily Values are based on a 2,000 calorie diet

Eating Well