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Courtesy of CanolaInfo
Prep Time: n/a
Cook Time: 5 Min.
What you need:
(click + to add ingredients to your shopping list)
+ 2 eggs
+ 5 egg whites
+ 2 Tbsp. skim milk 30 mL
+ 1/4 tsp. freshly ground black pepper 1 mL
+ 1 can (15 oz/ 426 mL) low-sodium black beans, rinsed, drained and mashed
+ 1/4 c. salsa 60 mL
+ 1 Tbsp. canola oil 15 mL
+ 4 whole wheat flour tortillas, 8-in. (20 cm)
+ 1/4 c. reduced-fat shredded cheddar cheese 60 mL
+ chopped green onions
+ non-fat Greek yogurt
What to do:
1. In medium mixing bowl, scramble eggs, egg whites, skim milk and pepper.
2. In medium skillet, heat black beans and salsa over medium heat for 5 minutes, stirring well. Set aside and keep warm. In large non-stick skillet, heat canola oil over medium heat. Cook eggs for 3 to 4 minutes, stirring occasionally to scramble.
3. Place tortillas on work surface. Divide egg mixture equally in center of each tortilla. Add black beans mixture and cheese evenly over eggs. Add desired toppings and serve immediately.
* Recipe courtesy of Alison Lewis and CanolaInfo.
Calories: 390; Total Fat: 10g; Saturated Fat: 1g; Cholesterol: 105mg; Total Carbs: 49g; Fiber: 11g; Protein: 23g; Sodium: 380mg;