If you're looking for a tasty and filling breakfast option, try this 1 Medium Egg Omelet or Scrambled Egg with Chili, Cheese, Tomatoes and Beans! With only 146 calories per serving, this dish is a great way to start your day.

In addition to its low calorie count, this dish is also packed with protein and nutrients. Each serving contains 12 grams of protein, 7 grams of fat, and 9 grams of carbohydrates. It's also a good source of vitamins A and C, iron, and calcium.

In this article, we'll explore some tips and strategies for making the perfect egg dish, as well as the potential health benefits of incorporating eggs into your diet.

Ingredients

- 1 medium egg - 1/4 cup canned black beans, rinsed and drained - 1/4 cup shredded cheddar cheese - 1/4 cup chopped tomatoes - 1/2 teaspoon chili powder - Salt and pepper, to taste - Cooking spray or a small amount of butter Note: You can add or remove any of the ingredients to suit your taste preferences. For example, you can use a different type of cheese or add more chili powder if you like spicy food.

Recipe instructions

1. In a small bowl, beat the egg until the yolk and white are well combined. Add the black beans, cheese, and tomatoes to the bowl, along with the chili powder, salt, and pepper. 2. Spray a non-stick pan with cooking spray, or melt a small amount of butter in the pan over medium heat. Pour the egg mixture into the pan, and cook it for 2-3 minutes, or until the egg starts to set. 3. Use a spatula to flip the omelet or scramble the eggs. Cook for an additional 1-2 minutes, or until the egg is completely set. Serve hot and enjoy!

Nutritional information

- calories: 146 - Protein: 12g - Fat: 7g - Carbohydrates: 9g - Fiber: 2g - Sugar: 1g - Sodium: 221mg - Vitamin A: 701IU - Vitamin C: 7mg - Calcium: 132mg - Iron: 2mg This dish is a great source of protein and nutrients, and the black beans provide fiber to keep you feeling full and satisfied throughout the morning.

Health benefits

- Promoting muscle growth and repair, thanks to their high protein content - Supporting brain health, due to their choline content - Boosting immune function, due to their nutrients like vitamin A and selenium - Helping to control appetite and aid in weight loss, thanks to their filling protein and healthy fats It's important to note that some people may need to limit their egg intake due to dietary restrictions or cholesterol concerns. If you have questions about how many eggs to consume, consult with a healthcare professional.

Flavor profile

- Creamy and slightly tangy melted cheese - Sweet and juicy diced tomatoes - Savory and satisfying black beans - Spicy and earthy chili powder These ingredients come together to create a dish that's both hearty and flavorful, perfect for starting your day off on the right foot.

Serving suggestions

- Serve with a slice of whole-grain toast or a side of fresh fruit - Top with a dollop of Greek yogurt or sour cream for added creaminess - Garnish with chopped cilantro or scallions for an extra pop of flavor - Pair with a cup of coffee or tea to start your day off right Whatever your preference, there are plenty of ways to customize this dish to your liking.

Cooking tips

- Use a non-stick pan or a well-seasoned cast iron skillet to prevent sticking and ensure even cooking. - Beat the egg well to ensure that it cooks evenly and has a fluffy texture. - Add the cheese and vegetables to the egg mixture, rather than placing them on top, for a more evenly distributed flavor. - Season the egg mixture with salt and pepper to taste, but be careful not to overdo it with the salt, as some of the other ingredients (like the cheese) may be salty on their own. By following these tips, you can ensure that your egg dish comes out perfectly every time.

Variations

- Use a different type of cheese, like feta or goat cheese, for a unique flavor twist. - Add some chopped bell peppers or onions for extra crunch and flavor. - Swap out the black beans for another type of bean, like pinto or kidney beans. Get creative and experiment with different combinations of ingredients to find your favorite variation of this dish.

Food pairing ideas

- Whole-grain toast - Fresh fruit salad - Avocado slices - Salsa or hot sauce - Coffee or tea These foods complement the flavors of the egg dish perfectly, and also provide additional nutrients and energy to power you through your morning.

Occasions to serve

- Weekend brunch with family or friends - Quick weekday breakfast before work or school - Meal prep for busy mornings on-the-go - Post-workout snack or recovery meal - Breakfast-for-dinner when you want something hearty and satisfying No matter how you choose to enjoy it, this egg dish is sure to become a favorite in your breakfast rotation.