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Prep Time:25 minsTotal Time:25 minsServings:4Yield:4 servingsJump to Nutrition Facts

Prep Time:25 minsTotal Time:25 minsServings:4Yield:4 servings

Prep Time:25 mins

Prep Time:

25 mins

Total Time:25 mins

Total Time:

Servings:4

Servings:

4

Yield:4 servings

Yield:

4 servings

Jump to Nutrition Facts

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Ingredients

2teaspoonsolive oil

½cupchopped red onion (1 medium)

2clovesgarlic, minced

1(15 ounce) canno-salt-added pinto beans, drained

½teaspoonground cumin

¼teaspoonkosher salt

¼teaspoondried oregano, crushed

⅛teaspooncayenne pepper

½cupwater

Nonstick cooking spray

3eggs

9egg whites

86-inch corn tortillas, warmed (see Tips)

½cuprefrigerated pico de gallo

DirectionsIn a 10-inch nonstick skillet heat oil over medium. Add onion; cook about 4 minutes or until softened. Add garlic; cook 30 seconds more. Remove from heat. Stir beans, cumin, salt, oregano, and cayenne pepper into the onion mixture; mash with the back of a spoon. Return to heat and stir in the water, continuing to mash the beans. Simmer until beans are thick and of spreading consistency (mixture won’t be completely smooth). Remove from skillet; keep warm.Rinse and dry the skillet; coat with cooking spray. Heat skillet over medium. In a large bowl whisk together eggs and egg whites. Add egg mixture to skillet and cook, without stirring, until eggs begin to set on bottom and around edges. With a spatula, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking 2 to 3 minutes or until cooked through but still glossy and moist.To serve, spread bean mixture on warmed tortillas; top with cooked eggs. Sprinkle with cheese. Fold in half. Top with pico de gallo.TipsTo warm tortillas, place tortillas between paper towels. Microwave on high 20 to 40 seconds. Or preheat oven to 350 degrees F. Wrap tortillas in foil. Bake for 10 minutes.Originally appeared: Diabetic Living Magazine; updated March 2023

Directions

In a 10-inch nonstick skillet heat oil over medium. Add onion; cook about 4 minutes or until softened. Add garlic; cook 30 seconds more. Remove from heat. Stir beans, cumin, salt, oregano, and cayenne pepper into the onion mixture; mash with the back of a spoon. Return to heat and stir in the water, continuing to mash the beans. Simmer until beans are thick and of spreading consistency (mixture won’t be completely smooth). Remove from skillet; keep warm.Rinse and dry the skillet; coat with cooking spray. Heat skillet over medium. In a large bowl whisk together eggs and egg whites. Add egg mixture to skillet and cook, without stirring, until eggs begin to set on bottom and around edges. With a spatula, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking 2 to 3 minutes or until cooked through but still glossy and moist.To serve, spread bean mixture on warmed tortillas; top with cooked eggs. Sprinkle with cheese. Fold in half. Top with pico de gallo.TipsTo warm tortillas, place tortillas between paper towels. Microwave on high 20 to 40 seconds. Or preheat oven to 350 degrees F. Wrap tortillas in foil. Bake for 10 minutes.

In a 10-inch nonstick skillet heat oil over medium. Add onion; cook about 4 minutes or until softened. Add garlic; cook 30 seconds more. Remove from heat. Stir beans, cumin, salt, oregano, and cayenne pepper into the onion mixture; mash with the back of a spoon. Return to heat and stir in the water, continuing to mash the beans. Simmer until beans are thick and of spreading consistency (mixture won’t be completely smooth). Remove from skillet; keep warm.

Rinse and dry the skillet; coat with cooking spray. Heat skillet over medium. In a large bowl whisk together eggs and egg whites. Add egg mixture to skillet and cook, without stirring, until eggs begin to set on bottom and around edges. With a spatula, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking 2 to 3 minutes or until cooked through but still glossy and moist.

To serve, spread bean mixture on warmed tortillas; top with cooked eggs. Sprinkle with cheese. Fold in half. Top with pico de gallo.

Tips

To warm tortillas, place tortillas between paper towels. Microwave on high 20 to 40 seconds. Or preheat oven to 350 degrees F. Wrap tortillas in foil. Bake for 10 minutes.

Originally appeared: Diabetic Living Magazine; updated March 2023

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Nutrition Facts(per serving)337Calories9gFat37gCarbs28gProtein

Nutrition Facts(per serving)

  • Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.