Name: Southwest Breakfast Quesadilla
Prep time: 5 min
Total time: 10 min
Ingredients: Nonstick cooking spray; 0.25 cup refrigerated or frozen egg product, thawed; 1/8 to 1/4 teaspoon salt-free southwest chipotle seasoning blend; 1 whole-wheat flour tortilla; 2 tablespoons shredded part-skim mozzarella cheese; 2 tablespoons canned no-salt-added black beans, rinsed and drained; 2 tablespoons refrigerated fresh pico de gallo or chopped tomato plus more for garnish

Southwest Breakfast Quesadilla

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Pico de gallo and cheesy eggs make this quick breakfast flavorful and satisfying.

EatingWell Test Kitchen

Updated on July 21, 2018

Prep Time:

5 mins

Additional Time:

5 mins

Total Time:

10 mins

Servings:

Yield:

1 serving

Nutrition Profile:

Bone Health Diabetes Appropriate Healthy Aging Heart Healthy High Calcium High Fiber High-Protein Low Sodium Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

Nonstick cooking spray
¼ cup refrigerated or frozen egg product, thawed
1/8 to 1/4 teaspoon salt-free southwest chipotle seasoning blend
1 whole-wheat flour tortilla
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons canned no-salt-added black beans, rinsed and drained
2 tablespoons refrigerated fresh pico de gallo or chopped tomato plus more for garnish

Directions

Coat a medium nonstick skillet with nonstick cooking spray. Preheat skillet over medium heat. Add egg to hot skillet; sprinkle with seasoning blend. Cook over medium heat, without stirring, until egg begins to set on the bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked egg so that the uncooked portion flows underneath. Continue cooking over medium heat for 30 to 60 seconds or until egg is cooked through but is still glossy and moist.
Immediately spoon cooked egg onto one side of the tortilla. Top with cheese, beans and the 2 tablespoons pico de gallo. Fold tortilla over filling to cover; press gently.
Wipe out the same skillet with a paper towel. Coat skillet with cooking spray. Preheat skillet over medium heat. Cook filled tortilla in hot skillet about 2 minutes or until tortilla is browned and filling is heated through, turning once. If desired, top with additional pico de gallo.

Nutrition Facts (per serving)

175	Calories
5g	Fat
25g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 1 serving
Calories 175
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 14g	49%
Total Sugars 2g
Protein 19g	39%
Total Fat 5g	7%
Saturated Fat 1g	7%
Cholesterol 9mg	3%
Vitamin A 1005IU	20%
Vitamin C 3mg	3%
Folate 5mcg	1%
Sodium 507mg	22%
Calcium 207mg	16%
Iron 3mg	17%
Magnesium 25mg	6%
Potassium 260mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.