One of the reasons why I love the South Beach Diet is the way it makes a distinction between "good fats" and "bad fats." While saturated fats and trans fats are kept to a bare minimum, you can eat good fats, like avocados, nuts, or olive oil in reasonable amounts. I'd have a very hard time sticking with a diet that didn't allow those kinds of things, and especially avocados, which are one of my favorite foods. I'm not sure why it's taken me so long to share this recipe and these photos are even from my old camera, but this omelet with guacamole tucked inside is something that would definitely help me not feel deprived on phase one.This recipe uses what I call "easy guacamole," which I make by mashing up an avocado with some spices. If you have other guacamole on hand you can certainly use it, but be moderate on the amount of guacamole you use.
Start by mashing an avocado with lime juice, green Tabasco sauce, salt or Vege-Sal, and a pinch of chile powder. If you don't have green Tabasco, you can use any type of hot sauce. (This makes enough guacamole for two to three omelets.)
Beat together two eggs, chile powder, and a bit of Spike Seasoning if desired. (I've been hearing conflicting thoughts about whether Spike Seasoning is gluten-free, so check the label if you need to avoid gluten. Would love to hear from any readers who can clarify that.)
Mist or brush a thin layer of olive oil in a small frying pan, then pour in the eggs and turn heat to low. (This is an 8.5 inch pan with high sides, perfect for making omelets.
Let eggs cook about 3 minutes, or until they are starting to get firm on the bottom, then sprinkle over 2 T of low-fat cheese. Let eggs cook 1-2 minutes more, until the cheese is starting to melt.
When cheese is partly melted, put on 2 T of the guacamole mixture and use a rubber scraper to carefully spread it over one side of the eggs.
Let this cook about 1 minute more, just enough to barely warm through the guacamole mixture.
Then carefully fold over the side without guacamole on to the side with guacamole. (Another reason not to use too much guacamole is that it will leak out the sides if you have it spread on too thickly.) Cover pan and cook 3-5 minutes more, until omelet is cooked through. Use a large turner to lift the omelet out on to a plate and serve hot, with your favorite salsa.
Southwestern Omelet with Easy Guacamole and Salsa(Makes 2 omelets, or save half the guacamole for another day, recipe created by Kalyn.)
Easy Guacamole (enough for 2-3 omelets):
1 medium avocado
2 tsp. fresh squeezed lime juice
1/4 tsp. green Tabasco sauce (or more, or use your favorite hot sauce)
1/4 tsp. salt or Vege-sal
pinch of chile powder (don't put too much or it turns the avocado brown)
For Each Omelet:
2 eggs
1/8 tsp. chile powder
1/4 tsp. Spike Seasoning
salt and fresh ground black pepper to taste (I used some pepper, but not any salt)
2 T grated low-fat cheese (I use four cheese Mexican blend, which is a mixture of low-fat cheeses)
2 T "easy guacamole"
olive oil or non-stick spray for misting or brushing pan
your favorite salsa for serving
Peel avocado, dice and place in small bowl. Add lime juice, green Tobasco sauce (or other hot sauce), salt or Vege-sal, and chile powder. Use a fork to mash avocado and mix ingredients together.
In another bowl, beat together eggs, chile powder, Spike Seasoning, plus salt and pepper as desired. Spray or brush a small 8-9 inch frying pan with olive oil or non-stick spray. Turn burner under pan to low, heat about a minute, then pour eggs into pan and cook 3 minutes, until the eggs are starting to get well set on the bottom. (I use a rubber scraper and lift the edge to see if it's set.)
Sprinkle 2 T low-fat cheese over the entire surface of the eggs and cook 1-2 minutes more, until the cheese is starting to melt. Then put 2 T guacamole mixture on the eggs and use a rubber scraper to carefully spread it around until it covers one side of the eggs. Let omelet cook 1 minute more.
After one minute, gently fold the side without guacamole over the side with the guacamole. Cover the frying pan and cook 3-5 minutes more, until the omelet is cooked through.
Use a large turner to lift the omelet on to a plate and serve hot, with your favorite salsa.
In another bowl, beat together eggs, chile powder, Spike Seasoning, plus salt and pepper as desired. Spray or brush a small 8-9 inch frying pan with olive oil or non-stick spray. Turn burner under pan to low, heat about a minute, then pour eggs into pan and cook 3 minutes, until the eggs are starting to get well set on the bottom. (I use a rubber scraper and lift the edge to see if it's set.)
Sprinkle 2 T low-fat cheese over the entire surface of the eggs and cook 1-2 minutes more, until the cheese is starting to melt. Then put 2 T guacamole mixture on the eggs and use a rubber scraper to carefully spread it around until it covers one side of the eggs. Let omelet cook 1 minute more.
After one minute, gently fold the side without guacamole over the side with the guacamole. Cover the frying pan and cook 3-5 minutes more, until the omelet is cooked through.
Use a large turner to lift the omelet on to a plate and serve hot, with your favorite salsa.
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