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Southwest Breakfast Quesadilla

Southwest Breakfast Quesadilla
Recipe Type: Breakfast
Author: Lifestyle Medical Center
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
  1. Spray medium non-stick skillet with cooking spray. Heat on stove over medium heat.
  2. In a small bowl, combine egg, egg whites, cumin and chili powder using a whisk. Pour mixture into heated skillet.
  3. 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.
  4. Stir in spinach, black beans and tomato. Cook 1 to 2 minutes or until all components are heated through.
  5. Remove from heat.
  6. 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.
  7. 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
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