Omelet Con Pollo

Olé! Made with chile-flavored, lycopene-rich tomatoes, zesty cilantro, buttery avocado and more, this chicken omelet is filled with plenty of south-of-the-border flavor. Enjoy it with tropical fruit and steamy corn tortillas for a quick mealtime solution.

Recipe courtesy of, on behalf of the “Canned Food Alliance"

3 large eggs
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced, canned tomatoes with jalapeños (or with green chilies), drained, divided
1 can (5 oz.) of chicken in water, drained or 1/2 cup chopped leftover cooked chicken breast**
1/4 cup shredded Monterey Jack cheese
2 tablespoons chopped, fresh cilantro
1/2 teaspoon oregano
1/2 avocado, sliced Cilantro sprigs, for garnish

Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.

Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides. Once the oil is hot, pour the eggs in.

As eggs start to set, lift the edges so the uncooked egg mixture flows underneath.

Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.

Top half the omelet with 1/3 cup tomatoes, chicken and cheese; sprinkle with cilantro and oregano. Flip the unfilled half of the omelet over the top.

Heat until lightly browned on the bottom, then slide onto a plate to serve.

Top with remaining tomatoes and avocado slices. Garnish with cilantro


Yield: 2 Servings
Nutrition Breakdown: Calories: 140, Fat 2g (0g saturated fat), Cholesterol 30mg, Sodium 350mg, Carbohydrate 10g, Fiber 1g, Protein 22g
Percent Daily Value: 6% Vitamin A, 10% Vitamin C, 10% Iron, 6% Calcium
Carbohydrate Choice: 1 Carbohydrate
Diabetes Exchanges: 3 Lean Meats