Southwestern Egg White Quesadillas - 31g Carbs, 11g Fiber, 3g Sugar:Diabetic Low Carbohydrate Recipe

From: www.betterneggs. com

Savor the earthy combination of black beans and cumin, fluffy

scrambled egg whites, fresh grape tomatoes and Monterrey jack cheese.

Time-To-Table: 15 min

Serves: 2

1 cup (8 oz) AllWhites (Brand)

1/2 cup black beans, drained, rinsed

1/3 cup grape tomatoes, quartered

1/4 tsp ground cumin

2 (7 or 8 inch) whole wheat tortillas, cut in half

1/4 cup (1 ounce) Pepper Jack cheese, shredded

1. Spray 10-inch nonstick skillet with nonstick cooking spray. Heat

over medium heat. Add AllWhites. As AllWhites start to set use spatula

to lift edge of eggs, letting uncooked eggs flow to bottom of skillet.

Cook until AllWhites are set but still moist.

2. Stir in black beans. Cook 1 to 2 minutes or until beans are heated

through. Sprinkle on tomatoes and cumin once eggs are cooked.

3. Spray one side of each tortilla half with nonstick cooking spray.

Place tortilla on cookie sheet, sprayed side down. Spoon about

1/2 cup AllWhites mixture on one side of each tortilla. Top each with

1 tablespoon cheese. Fold other half tortilla over mixture, pressing

lightly to create quesadilla sandwich (quesadillas will be full).

4. Heat broiler on HIGH. Broil 2 minutes, with quesadillas 4 to 6 inches

from heat, or until tops are lightly browned. Carefully turn quesadillas

over. Continue to broil 1 to 2 minutes or until other side is light

golden brown.

Serves: 2

Serving Size: 1 folded quesadilla

Nutrition per Serving:

278 Calories, 7g Total Fat, 2g Sat Fat, 0g Trans Fat, 13mg Cholesterol,

648mg Sodium, 31g Total Carbs, 11g Dietary Fiber, 3g Sugar,

29g Protein, 165mg Calcium

Dietary Exchanges: 2 starch, 3 lean meat

nonveg

egg

Diabetic Low Carbohydrate Recipe