Hey it’s Joe here with a super easy breakfast post. Sticking to a low sodium diet is not that hard when you have a spouse that is a great cook and goes out of her way to find delicious food to make you, but you still get the occasional craving for foods you used to be able to eat. Me personally? I miss strange things like hot dogs and chili out of a can. Camping food, or tailgate food. That kind of stuff. I also miss meat and cheese omelets, but breakfast meats are ridiculously high in sodium. This chili cheese omelet will satisfy cravings and is inexpensive and easy to prepare. Do you really need a recipe for this? Probably not, but this recipe comes with nutritional information.
Amy’s Organic Light in Sodium Spicy Chili is too high in sodium to be eaten alone, but it is great in omelets! Homemade chili works too. Throw in some melted swiss cheese and you end up with a half circle of heaven. Normally cheddar cheese would be the obvious choice for a chili cheese omelet, but the chili has such a strong flavor that you don’t really notice the difference.
Making a good omelet is all about not burning the eggs. Here’s how I do it: Preheat the pan to medium-low heat. Melt a pad of butter in the pan instead of using cooking spray; it just tastes better. Pour beaten eggs into the pan, cover, and let cook until they are solid enough to flip (don’t overcook them – they should still be runny on top). Flip the egg and arrange a slice of swiss on one half and the chili on the other. Cover for about a minute or until the cheese is melted. Fold onto a plate and serve.
ProTip: Portion leftover chili into small freezer baggies, so next time you can pull one out and thaw it in hot water while the eggs cook.
Chili Cheese Omelet
SODIUM COUNT: 273.2 mg per omelet
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 1 1x
Ingredients
- 1 tsp unsalted butter
- 2 large eggs
- 1 tbsp milk
- ¼ cup chili (Amy’s spicy light in sodium chili)
- 1 slice swiss cheese
Instructions
- Heat 6″ non-stick pan on medium-low heat
- Whisk eggs and milk together in a bowl
- Melt butter in pan (it will bubble slightly if pan correct temp)
- Add egg mixture to pan and cover
- Flip egg when firm but still runny on top
- Place cheese and chili on top and cover until cheese is melted
- Fold omelet in half and serve
Notes
NUTRITIONAL INFORMATION Yield: 1 serving
Sodium: 273.2 mg, Calories: 327.0 Total Fat: 21.2 g, Saturated Fat: 9.4 g, Cholesterol: 448.8 mg, Carbohydrates: 10.3 g, Fiber: 1.8 g, Sugar: 2.0 g, Protein: 21.9 g.
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