This recipe is supported by Eggl和's Best.
营养成分
营养成分
卡路里 | 244 | |
---|---|---|
总脂肪 | 8.5 g | |
饱和脂肪 | 2.5 g | |
反式脂肪 | 0.0 g | |
多不饱和脂肪 | 1.5 g | |
不饱和脂肪 | 3.0 g | |
胆固醇 | 192 mg | |
钠 | 177 mg | |
总碳水化合物 | 27 g | |
膳食纤维 | 4 g | |
糖 | 8 g | |
添加糖 | 0 g | |
蛋白质 | 13 g |
饮食交流
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat
成分
-
4个大鸡蛋 -
1/4杯脱脂牛奶 -
2 tablespoons chopped, fresh cilantro -
1茶匙橄榄油 -
2 medium poblano peppers (seeds 和 ribs discarded, chopped) -
2 cups frozen, whole kernel corn (thawed) -
2 medium green onions (chopped) -
1/4 cup finely shredded cotija cheese OR -
1/4 cup crumbled queso fresco cheese -
1 medium tomato (chopped) -
1/4 cup fat-free sour cream
方向
-
In a medium bowl, whisk together the eggs, milk, 和 cilantro. -
In a medium skillet, heat the oil over medium heat, swirling to coat the bottom. 烹饪 the poblano for 3 minutes, or until beginning to brown on the edges, stirring frequently. Stir in the corn 和 green onion. Reduce the heat to medium low 和 carefully pour the egg mixture over all. 烹饪, 覆盖, 10分钟, or until the mixture is just set on the edge 和 is still a bit soft in the center (don’t overcook or it will become tough 和 rubbery). 从火上移开. -
Sprinkle with the cheese. 切成8块楔形. Place 2块 on each plate. Top with the tomatoes 和 sour cream.