Southwest Breakfast Quesadilla
Southwest Breakfast Quesadilla
Recipe Type: Breakfast
Author:
Prep time:
Cook time:
Total time:
Serves: 1
A great way to incorporate a few vegetables into your morning breakfast routine!
Ingredients
- Cooking spray
- 1 egg
- 2 egg whites
- 1 cup fresh spinach
- 1/4 cup canned black beans, rinsed and drained (look for reduced sodium varieties)
- 1/3 cup grape tomatoes, quartered
- 1/4 tsp ground cumin
- 1/2 tsp chili powder
- 1 (8 inch) whole wheat tortilla
- 1 Tbsp shredded reduced fat pepper jack cheese (look for 2% milk)
Instructions
- Spray medium non-stick skillet with cooking spray. Heat on stove over medium heat.
- In a small bowl, combine egg, egg whites, cumin and chili powder using a whisk. Pour mixture into heated skillet.
- As the egg mixture begins to set, use a spatula or wooden spoon to scrape the eggs from the edge of the pan towards the center. Continue to redistribute throughout the pan until thoroughly scrambled.
- Stir in spinach, black beans and tomato. Cook 1 to 2 minutes or until all components are heated through.
- Remove from heat.
- Spray one side of tortilla with cooking spray and place (spray side down) on a baking sheet. Spoon egg mixture onto one half of the tortilla and top with cheese. Fold over the other half of tortilla onto mixture, creating a sandwich. Press lightly.
- Place in oven on top rack (4 to 6 inches from broiler). Turn on broiler to HIGH heat. Broil 2 minutes or until tops become lightly browned. Turnover and continue broiling on the other side for 1 to 2 minutes until golden brown.
Serving size: 1 quesadilla Calories: 289 cal Fat: 9g Carbohydrates: 36g Sugar: 4g Sodium: 513mg Fiber: 6g Protein: 2g
Notes
2 Protein 1.5 Starch 1 Vegetable
