Breakfast Quesadilla

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This is a fairly traditional breakfast quesadilla, but it has the increased nutrition of added vegetables.

Ingredients

• 1 slice low sodium bacon
• 1/4 cup (40 g) onion, chopped
• 1/2 cup (75 g) red bell pepper, chopped
• 1/4 cup (60 ml) egg substitute
• 2 tablespoons (22 g) black beans
• 1 ounce (28 g) fat-free sour cream, divided
• 3 tablespoons (49 g) salsa, divided
• 1 whole wheat tortilla, 6-inch (15 cm)
• 3/4 ounce (21 g) Swiss cheese

Preparation

Cook bacon according to package directions, either in a pan with nonstick vegetable oil spray or in the microwave. Once cool enough to handle, roughly chop and set aside. Bring a medium large pan (at least the size of the tortilla) sprayed with nonstick vegetable oil spray to medium heat.

Add the red bell pepper and onion and cook until softened, about 3 minutes. Add egg substitute and scramble until fully cooked. Transfer mixture to a bowl and set pan aside to cool. Add bacon, beans, 1 tablespoon (15 g) sour cream and 1 tablespoon (16 g) salsa to the egg scramble bowl. Lightly mix and set aside. Clean and dry the pan, spray with nonstick vegetable oil spray, and bring to medium-high heat.

Place tortilla flat in the pan and sprinkle evenly with cheese. Spoon egg mixture over one half of the tortilla, fold the other half over the mixture to form the quesadilla, and then press down with a spatula to seal. Cook until both sides are crispy, about 2 minutes per side. Top with remaining salsa and sour cream.

Nutrition Detail

• 400 Calories (34% from Fat, 22% from Protein, 44% from Carb)
• 22 g Protein
• 15 g Total Fat
• 7 g Unsaturated Fat
• 5 g Monounsaturated Fat
• 2 g Polyunsaturated Fat
• 45 g Carb
• 6 g Fiber
• 9 g Sugar
• 380 mg Phosphorus
• 362 mg Calcium
• 786 mg Sodium
• 788 mg Potassium
• 3168 IU Vitamin A
• 73 mg ATE Vitamin E
• 152 mg Vitamin C
• 31 mg Cholesterol

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Note

To divide this into as many portions as you want to eat it:

1. When you’re done preparing meal, measure it with a good kitchen scale.
2. Note the weight.
3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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