Very South of the Border. If you like chorizo (Mexican sausage), you might cook some up, drain it well, and keep it in a container in the freezer so you can whip up one of these omelets on short notice.

Yield: 4 servings, each with 8 grams of carbohydrates and 1 gram of fiber, for a total of 7 grams of usable carbs and 32 grams of protein.

INGREDIENTS

• 1 tablespoon oil
• 1/2 green pepper, diced
• 1 small onion, sliced
• 2/3 cup cooked, crumbled, drained chorizo
• 2/3 cup salsa
• 8 eggs, beaten
• 6 ounces shredded Cheddar or Monterey Jack

INSTRUCTIONS 

1. Heat 1 tablespoon of oil in a large, heavy skillet over medium heat. Saute the diced green pepper and sliced onion for a few minutes, until they become tender-crisp.
2. Add the cooked, crumbled, drained chorizo and salsa to the skillet. Stir well and heat through.
3. Spread the mixture evenly on the bottom of the skillet. Pour in the beaten eggs.
4. Turn the burner to low and cover the skillet. If there is no cover, use foil. Let the frittata cook until the eggs are mostly set, which takes about 7 to 10 minutes.
5. Top the frittata with the shredded cheese.
6. Slide the skillet under the broiler, placing it about 4 inches from the heat source. Broil for 2 to 3 minutes, or until the eggs are set and the cheese is melted.
7. Cut the frittata into wedges and serve.