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Prep Time:5 minsAdditional Time:5 minsTotal Time:10 minsServings:1Yield:1 servingJump to Nutrition Facts
Prep Time:5 minsAdditional Time:5 minsTotal Time:10 minsServings:1Yield:1 serving
Prep Time:5 mins
Prep Time:
5 mins
Additional Time:5 mins
Additional Time:
Total Time:10 mins
Total Time:
10 mins
Servings:1
Servings:
1
Yield:1 serving
Yield:
1 serving
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsNonstick cooking spray¼cuprefrigerated or frozen egg product, thawed1/8 to 1/4 teaspoon salt-free southwest chipotle seasoning blend1 whole-wheat flour tortilla2tablespoonsshredded part-skim mozzarella cheese2tablespoonscanned no-salt-added black beans, rinsed and drained2tablespoonsrefrigerated fresh pico de gallo or chopped tomato plus more for garnish
Cook Mode(Keep screen awake)
Ingredients
Nonstick cooking spray
¼cuprefrigerated or frozen egg product, thawed
1/8 to 1/4 teaspoon salt-free southwest chipotle seasoning blend
1 whole-wheat flour tortilla
2tablespoonsshredded part-skim mozzarella cheese
2tablespoonscanned no-salt-added black beans, rinsed and drained
2tablespoonsrefrigerated fresh pico de gallo or chopped tomato plus more for garnish
DirectionsCoat 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.Originally appeared: Diabetic Living Magazine
Directions
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.
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.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)175Calories5gFat25gCarbs19gProtein
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.
