4 blocks
Serving size for typical male
Ingredients:
2 tablespoons yellow onion, peeled and finely chopped
2 tablespoons green pepper, cored, seeded, and roughly chopped
6 large egg whites (or 3/4 cup egg substitute)
1 tablespoon low-fat milk (optional)
1 teaspoon chili powder, or to taste (optional)
1 1/3 teaspoons olive oil
1/2 cup canned black beans, drained
1 ounce low-fat Monterey Jack cheese, shredded
1 tablespoon salsa (optional)
1 medium orange
Instructions:
Lightly coat a large nonstick sauté pan with vegetable spray and heat over medium flame. Add onion and green pepper and sauté, stirring often, until tender, about 10 minutes. Remove and set aside. Meanwhile, beat egg whites with milk, if desired. Stir in chili powder. Heat olive oil in the large nonstick sauté pan over medium heat. Pour in the egg whites and cook until almost set, occasionally lifting edges so that uncooked portion flows underneath, 2 to 3 minutes. When eggs are set, place onions, green pepper, black beans, and cheese on top. Fold with a spatula and continue cooking until lightly browned, about 1 minute. Top with salsa. Serve orange for dessert.