Breakfast Quesadilla

Breakfast Quesadilla

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Breakfast Quesadilla

Hello friends, welcome to Smooth Recipe. This is a fairly traditional breakfast quesadilla, but it has increased nutrition of added vegetables.

Ingredients for Breakfast Quesadilla

  • 1 slice low of sodium bacon
  • 1/4 cup (40 g) of chopped onion
  • 1/2 cup (80 g) of chopped red bell pepper
  • 1/4 cup (60 ml) of egg substitute
  • 2 tablespoons (22 g) of black beans
  • 1 ounce (28 g) of fat-free sour cream, divided
  • 3 tablespoons (48 g) of salsa, divided
  • 1 whole wheat tortilla, 6-inch (15 cm)
  • 3/4 ounce (21 g) of Swiss cheese

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How to Make Breakfast Quesadilla

Cook bacon according to the directions written on the package, either in a pan with the nonstick vegetable oil spray or in the microwave. Once it cools enough to handle, roughly chop it and set aside.

Now, bring a medium to a large pan (at least of the size of the tortilla) sprayed with some nonstick vegetable oil spray to the medium heat. And then add the onion and red bell pepper and cook until it softened about 3-4 minutes.

Then add the egg substitute and scramble until it is fully cooked. Transfer the mixture to a bowl and set a pan aside to cool. Add beans, bacon, 1 tablespoon (16 g) salsa, and 1 tablespoon (15 g) sour cream to the egg scramble bowl. Lightly mix it well and set aside.

Now, clean and dry the pan, spray with the nonstick vegetable oil spray and bring it to medium-high heat. And then, place tortilla flat in the pan and sprinkle it evenly with cheese.

Now, add egg mixture over 1/2 of the tortilla, fold the other half over to the mixture to form the quesadilla, and then press down with a spatula to seal.

Cook until till it’s both sides are crispy, about 2-3 minutes per side. Top with remaining sour cream and salsa.

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

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