This Mexican breakfast can be made in about 5 minutes, or make a
big batch on the weekend, freeze it, and microwave one for a fast
breakfast on the go.
This recipe comes to us from Dawn Jackson Blatner, registered
dietitian and author of The Flexitarian Diet.
1 whole egg*
2 egg whites*
1/4 cup canned black beans, rinsed and drained
2 Tbsp canned chopped green chilies
2 Tbsp shredded cheddar cheese
Cooking spray
1 small (6-inch) whole-grain tortilla
*Flex Swap - you can substitute 1 whole egg and 2 egg whites with a
1/2 cup crumbled firm tofu, sauteed with 1/8 teaspoon turmeric (for
yellow color).
Mix eggs*, beans, chilies, and cheese together and then scramble mixture
in pan sprayed with cooking spray over medium heat. Wrap in tortilla.
Servings per Recipe: 1
Nutrition per Serving:
304 Calories, 11g Total Fat, 5g Saturated Fat, 226mg Cholesterol,
509mg Sodium, 33g Total Carbs, 5g Dietary Fiber, 24g Protein
Related Posts :
egg- Eggs Florentine - 38g Carbs, 10g Fiber
- Egg Thread Soup with Asparagus - 11g Carbs, 1g Fiber
- Roasted Red-Pepper-and- Eggplant Soup - 22g Carbs, 7g Fiber
- Egg Vegetable Salad Wraps - 15g Carbs, 9g Fiber
- Whole-Wheat French Toast With Fresh Strawberries - 38g Carbs, 4g Fiber
- Cheesy Polenta & Egg Casserole - 17g Carbs, 2g Fiber
- Chicken and Bulgur Loaf - 20g Carbs, 3g Fiber From: America's Everyday Diabetes Cookbook by Katherine E. Younker
- Old Fashioned Baked Custard - 8g Carbs, 0g Fiber, 8g Sugar From: The New Family Cookbook for People with Diabetes
- Peach Almond Upside Down Cake - 19.8g Carbs From: 1,001 Delicious Recipes for People with Diabetes
- Cherry Almond Bars - 18g Carbs, 1g Fiber From: "Great Healthy Food - Diabetes" by Azmina Govindji
- Ratatouille with Roasted Tomato Vinaigrette - 10g Carbs, 4g Fiber
- Quiche - Broccoli - 16.2g Carbs, 0.6g Fiber, 8.6g Sugar
- Corn Leek and Red Pepper Casserole - 26g Carbs, 2g Fiber From: The Best Diabetes Cookbook
- Ravioli Stuffed With Broccoli And Feta Cheese
- Southwestern Egg White Quesadillas - 31g Carbs, 11g Fiber, 3g Sugar
- Southwestern Egg White Quesadillas - 31g Carbs, 11g Fiber, 3g Sugar
- Crab Casserole With Eggs - 2.1g Carbs, 0.1g Fiber, 1.4g Sugar
- Eggplant Dip - 9g Carbs, 0g Fiber
- Cranberry Nut Bread - 15g Carbs
- Salmon Cakes - 18g Carbs, 2b Fiber
- Fruity Multigrain Muffins - 32g Carbs, 3g Fiber, 14g Sugar
- Roasted Pepper & Eggplant Frittata - 11.5g Carbs, 1g Fiber
nonveg- Cauliflower Potato Soup - 16g Carbs, 2g Fiber
- Fish Tacos with Lime-Cilantro Crema - 40.1g Carbs, 5.5g Fiber
- Chicken Wings With Red Chile Barbecue Sauce - 9g Carbs, Trace Fiber
- Baked Honey-Lime Drumsticks - 3g Carbs, 0g Fiber
- Salmon Salad – 2.3g Carbs, 1g Fiber
- Country Chicken Stew -17g Carb, 3g Fiber, 6g Sugar
- Louisiana Chicken and Vegetables - 20g Carbs, 3g Fiber, 5g Sugar
- Turkey Steaks with Spinach, Pears, and Blue Cheese - 8g Carbs, 2g Fiber, 4g Sugar
- Spicy Avocado Soup - 24g Carbs, 13g Fiber
- Healthy Chicken Parmesan - 11g or 14g Carbs, 0g or 1g Fiber
- Steamed Mussels With White Wine - 6g Carbs, 0g Fiber
- Salsa-Roasted Salmon - 4g Carbs, 1g Fiber
- Grilled Sesame Salmon - 12g Carbs, 3g Fiber
- Tangy Meatloaf - 9g Carbs, 3g Fiber
- Chicken XimXim with Ground Peanuts - 12g Carbs, 3g Fiber
- Turkey Divan - 6g Carbs, 1g Fiber
- Eggs Florentine - 38g Carbs, 10g Fiber
- Bow Tie Pasta with Chicken and Broccoli - 30g Carbs, 4g Fiber
- Chicken Tenders in Canadian Cream Cheese Sauce - 16g Carbs, 1g Fiber
- Pumpkin Seed Crusted Chicken - 5g Carbs, 1g Fiber, 1g Sugar
- Chicken and Mushroom Marsala - 7g Carbs, 1g Fiber, 1g Sugar
- Chicken Scallops al Limone - 6g Carbs, 0g Fiber, 0g Sugar
- Pesto "Fried" Chicken - 4g Carbs, 0g Fiber, 0g Sugar
- Tender Pork and Bean Stew - 18g Carbs, 5g Fiber, 3g Sugar
- Herb-Marinated Ostrich - 1g Carbs, 0g Fiber
0 comments:
Post a Comment