Breakfast Quesadillas

Sunday morning and day 5 of Covid-19 self shelter-in-place. Luckily I had some items in the pantry and the refrigerator so I was able to create a delicious brunch.

These quesadillas are packed with protein from the eggs and beans. I make them with whole-grain tortillas for some nutritional bonus points and add enough cheese to make sure they’re both enticing and delicious. Use the cheese as your first and last layer to “anchor” the ingredients to the tortillas.

Breakfast Quesadillas for 2

4 Mission Organic Whole Wheat Tortillas (These are my favorites but any tortilla would work)

3 whole eggs and 3 whites, yolks discarded

Reduced Fat Cheddar or Mexican Blend Shredded Cheese (You could also add crumbled feta or goat cheese)

½ a can of drained black beans warmed

Olive Oil

Optional fillings: sautéed bell pepper, chopped cilantro, onion and jalapeño

Optional toppings: salsa, reduced fat sour cream, avocado chunks

  1. Heat a medium skillet over medium heat, add oil to the pan and scramble the eggs as you typically would. Remove the eggs to a plate.
  2. Wipe out the skillet and then wipe the pan with olive oil. Put one tortilla in the pan then sprinkle the tortilla with some cheese. Cover the cheese evenly with the half the eggs and half the beans and some more cheese over the fillings, and then top with another tortilla.
  3. Let the quesadilla cook until golden and crispy on the bottom, about 2 minutes, reducing the heat if necessary to prevent burning the tortilla.
  4. Brush the top with a light coating of oil, then flip it and cook until the second side is golden and crispy.
  5. Immediately remove the skillet from the heat and transfer the quesadilla to a cutting board. Let it cool for a minute to give the cheese time to set, then slice it into 4 pieces. Serve promptly, with any toppings that you’d like.
  6. Repeat for your second quesadilla.
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Easy Microwave Omelet

egg maker omelet

A easy, delicious nutritious omelet can be made with one of my favorite kitchen gadgets the Nordic Microwave Egg Maker.

Look how much food you get for only 270 calories! The omelet with the greens and sauteed mushrooms provides 200 calories, 12 grams of protein and 3 grams of fiber. Serve with half a sweet honey crisp apple which adds another 70 calories and 4 grams of fiber.

omelet and apple

To make the microwave omelet, beat two eggs in a small bowl; divide the mixed eggs equally into the two sides. Place in the microwave for one minute and then check doneness. Continue with another 30 seconds until almost set.

If you want to add greens, place some on top and continue another 30 seconds until egg is done to your liking.

I like to use Costco’s Organic Triple Washed Power Greens (Baby kale, chard and spinach). I always buy organic greens since they can be contaminated with pesticides and/or herbicides. For the other produce that is critical to buy organic see my article on the Dirty Dozen).

Power Greens Costco1

Flip one side of the omelet maker onto the other and slide the omelet onto a plate. I like to top with sautéed sliced crimini mushrooms.

 

 

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