Southwestern Breakfast Quesadilla Recipe With Eggs Black Beans Salsa

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SOUTHWEST BREAKFAST QUESADILLA



Southwest Breakfast Quesadilla image

Pico de gallo and cheesy eggs make this quick breakfast flavorful and satisfying.

Provided by EatingWell Test Kitchen

Categories     Diabetic High-Protein Breakfast Recipes

Time 10m

Number Of Ingredients 7

Nonstick cooking spray
¼ cup refrigerated or frozen egg product, thawed
1/8 to 1/4 teaspoon salt-free southwest chipotle seasoning blend
1 whole-wheat flour tortilla
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons canned no-salt-added black beans, rinsed and drained
2 tablespoons refrigerated fresh pico de gallo or chopped tomato plus more for garnish

Steps:

  • Coat a medium nonstick skillet with nonstick cooking spray. Preheat skillet over medium heat. Add egg to hot skillet; sprinkle with seasoning blend. Cook over medium heat, without stirring, until egg begins to set on the bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked egg so that the uncooked portion flows underneath. Continue cooking over medium heat for 30 to 60 seconds or until egg is cooked through but is still glossy and moist.
  • Immediately spoon cooked egg onto one side of the tortilla. Top with cheese, beans and the 2 tablespoons pico de gallo. Fold tortilla over filling to cover; press gently.
  • Wipe out the same skillet with a paper towel. Coat skillet with cooking spray. Preheat skillet over medium heat. Cook filled tortilla in hot skillet about 2 minutes or until tortilla is browned and filling is heated through, turning once. If desired, top with additional pico de gallo.

Nutrition Facts : Calories 174.6 calories, Carbohydrate 24.8 g, Cholesterol 9 mg, Fat 5.3 g, Fiber 13.8 g, Protein 19.3 g, SaturatedFat 1.4 g, Sodium 506.5 mg, Sugar 2.3 g

SOUTHWESTERN BREAKFAST QUESADILLA RECIPE WITH EGGS, BLACK BEANS & SALSA



Southwestern Breakfast Quesadilla Recipe with Eggs, Black Beans & Salsa image

This quesadilla, packed with southwestern flavors, is a healthy and protein-packed way to start the day.

Provided by Dara Michalski | Cookin' Canuck

Categories     Breakfast     Entrees

Time 25m

Number Of Ingredients 12

2 teaspoons olive oil
1 red bell pepper (seeded and diced)
1/2 cup black beans
4 eggs
4 egg whites
6 tablespoons water
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
4 whole wheat tortillas
1/2 cup grated Cheddar cheese
2 tablespoons minced cilantro
salsa (for serving)

Steps:

  • Heat olive oil in a large skillet over medium heat. Add the red bell pepper and cooking, stirring occasionally, until the red pepper is just tender, 3 to 4 minutes.
  • Add the black beans and stir to combine.
  • In a medium-sized bowl, whisk together the eggs, egg whites and water.
  • Pour the eggs into the skillet with the red bell pepper mixture. Cook, scraping the pan occasionally, until the eggs are scrambled and just set. Season with the salt and pepper.
  • Heat a medium-sized skillet over medium-high heat. Lay 1 whole wheat tortilla in the pan, and top half of the tortilla with ¼ of the cheese, egg mixture and cilantro.
  • Fold over the other side of the tortilla to form a half-circle. Press down with a spatula as the cheese melts to seal the quesadilla.
  • When the bottom is golden brown, flip the quesadilla and brown on the other side.
  • Remove from the pan, cut into thirds and serve with salsa.
  • Repeat with the remaining tortillas, cheese, egg mixture and cilantro.

Nutrition Facts : ServingSize 1 Quesadilla, Calories 324 kcal, Carbohydrate 30 g, Protein 19 g, Fat 14 g, SaturatedFat 6 g, Cholesterol 179 mg, Sodium 780 mg, Fiber 6 g, Sugar 4 g

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