Contributed By: dhanyaka
Dr. Weil's Optimum Health
This dish works for breakfast, brunch or lunch. It combines the high protein of eggs and beans with the antioxidant benefits of spinach and tomato.
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Total Preparation Time: Less than 15 minutes
Ingredients: Egg & Cheese
Actual Cooking Time: Less than 15 minutes
Number of Servings: Single
Origin: Mexican & Spanish
Special Features: Quick to Prepare (under 30 minutes)
Kids can help make it
Kids can help make it
Vegetarian
Nutrition Content: High Fiber
Meal Type: Breakfast & Brunch
Lunch
Snack
Ingredients
1 cup Baby spinach leaves (or any other green)
1 Egg
1 Egg white
1/4 cup Tomato, diced
1/4 cup Black beans (canned - drained and rinsed)
1 tbsp Grated low-fat cheddar or mozzarella cheese
1 tbsp Salsa
1 Whole wheat tortilla
Preparation
1. Pre-heat the oven to 350 degrees.
2. Mix the egg and egg white and scramble them quickly in a small frying pan. Fold in all the other ingredients.
3. Place this mixture in the middle of the tortilla. Wrap the two sides over tightly and place the roll, seam side down, on a lightly oiled cookie sheet.
4. Bake at 350 for about 6 minutes until the tortilla is crisp and the filling is heated through.
Cook's Notes
Serve with a green salad and/or tomatoes tossed in a light vinaigrette; 191mg cholesterol.
Nutrition Information
Calories: 349
;
Total Fat: 11g
;
Saturated Fat: 3g
;
Carbohydrates: 43g
;
Protein: 20g
;
Sodium: 430mg
;
Fiber: 7g