INGREDIENTS
| eggs, beaten |
4 large
|
| wrap/burrito size tortilla |
1 large
|
| shredded sharp cheddar cheese, divided |
1/4 cup
|
| low-sodium canned black beans, rinsed and drained |
2 Tbsp.
|
| chopped spinach |
1/4 cup
|
| chopped red onion |
2 Tbsp.
|
| avocado, sliced |
1/4 large
|
| plain Greek yogurt (optional) | |
| sliced green onion (optional) | |
| salt |
to taste
|
| ground black pepper |
to taste
|
DIRECTIONS
- PREHEAT a medium or large non-stick skillet (about the same size as the tortillas you will use) over medium heat on the stovetop. POUR your egg into the pan and allow it to spread out fully.
- Allow it to cook for 3-4 minutes until the edges are set and it is mostly cooked through.
- PLACE your tortilla on top of the eggs. Then, carefully FLIP the tortilla and eggs so the tortilla is on the bottom.
- ADD 2 Tbsp of your cheese, then the black beans, spinach, red onion, and avocado to the center of the eggs (making a line in the middle of the pan like a diameter line from one side to the other). TOP with the other 2 Tbsp of cheese.
- Then, carefully FOLD the quesadilla into thirds. You’ll fold one side over the fillings that are in the center, and then fold the other side on top. Give it a nice gentle press with your spatula to make sure it’s good and tight in there.
- Let it cook that way for another 2-3 minutes, and then FLIP it so the fold is now on the bottom. COOK for another 2 minutes and then TRANSFER to a plate.
- CUT your quesadilla into triangles and TOP with plain Greek yogurt and green onions if desired. ENJOY!
NUTRITIONAL INFO
Per Serving
| Calories |
350
|
| Total Fat |
19 g
|
| Cholesterol |
385 mg
|
| Polyunsaturated Fat |
2.5 g
|
| Monounsaturated Fat |
5.5 g
|
| Sodium |
570 mg
|
| Carbohydrates |
24 g
|
| Sugar |
2 g
|
| Dietary Fiber |
2 g
|
| Protein |
21 g
|
| Vitamin A |
180 mcg
|
| Calcium |
170 mg
|
| Iron |
2.3 mg
|
| Vitamin D |
2 mcg
|
| Folate |
80 µg
|
| Choline |
300 mg
|
| Potassium |
310 mg
|