Open Face Mexican Omelet

If you wake up hungry for a big omelet filled with lots of flavor you'll enjoy this recipe.  It looks like a huge amount of food but only has 310 calories.  Since I've been more active, exercising daily, weight lifting, dog walking, etc. I work up a big appetite and there are times when I want a large portion of food.
I have a book called, The Volumetrics Eating Plan, which shows pictures of food side by side where one is a typical 300 calorie meal, say a small regular omelet filled with meat and cheese next to a huge omelet filled with some meat and lots of vegetables.  There's something to be said for getting that big plate of food when you're really hungry! 

I usually have all the filling ingredients on hand for use in my salads and soups.  I have started using only organic, low sodium beans after seeing the high sodium content on cans of regular beans. 


Open Face Mexican Omelet
1 serving
1 egg
2 egg whites
1/4 cup skim milk
1 ounce reduced fat colby jack cheese, shredded or cut into small pieces
1 T light sour cream
1 T corn
2 T black beans (I like reduced sodium, organic Westbrae, Central Market)
1 T chopped red bell pepper
1 T chopped onion
1 T finely chopped scallions
2 T chopped mild green chile (canned or frozen if you're like me and have a stockpile of Hatch chile in your freezer)
1/2 tsp ancho chile powder
1/4 tsp garlic powder
1/4 tsp cumin
freshly ground sea salt and pepper
2 multigrain tortilla chips, broken into small pieces
1 T finely chopped cilantro

Mix egg and whites with skim milk and set aside.  Heat skillet to medium high and spray with non stick spray. Saute the bell pepper and onions for 2-3 minutes.  Reduce heat to medium and add the corn, black beans, scallions and spices.  Heat for 1-2 minutes.  Remove from pan to a bowl.
Wipe out pan and return to heat.  Spray with non stick spray and heat to medium high.  Add egg mixture and let it cook briefly before adding the reserved vegetables.  Add the cheese.  Reduce the heat and when cheese is melted, remove the omelet to a large plate by sliding it out of the pan.

Top with the light sour cream and sprinkle with cilantro, scallions and chips.