Breakfast Tacos
Ingredients
- 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) can low-sodium black beans, rinsed, drained and mashed
- 1/4 cup salsa 60 mL
- 1 Tbsp canola oil 15 mL
- 4 whole wheat flour tortillas, 8-inch (20 cm)
- 1/4 cup reduced-fat shredded cheddar cheese 60 mL
- Optional toppings
- cilantro
- avocado
- chopped green onions
- salsa
- non-fat Greek yogurt
Instructions
- 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 bean mixture and cheese evenly over eggs. Add desired toppings and serve immediately.
Yield
4 tacos
serving size
1 taco
nutritional analysis
Per Serving - without extra toppings
| Calories | 390 |
| Total Fat | 10 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 105 mg |
| Carbohydrates | 49 g |
| Fiber | 11 g |
| Sugars | 2 g |
| Protein | 23 g |
| Sodium | 380 mg |
