Save only a few minutes of your morning to prepare dinner your self a crispy breakfast quesadilla. The jalapeño is non-obligatory, but it surely does comprise useful capsaicin, which is linked to elevated metabolism of fat and discount in insulin spikes (1, 2). Take away the seeds of the jalapeño in the event you want a milder taste.
The kind of tortilla you employ is vital right here. A standard flour tortilla gained’t present a number of fiber or protein, however complete grain sprouted tortillas will add the wanted fiber and protein to make this a wholesome, balanced breakfast.
Energetic time: 10 minutes Whole time: quarter-hour
Excessive-Protein Breakfast Quesadilla
Serves: 1 | Serving Measurement: 1 quesadilla
Components
- 1 center-cut, nitrate-free bacon strip
- 1 massive egg
- 3 tablespoons canned black beans, rinsed and drained
- 1/4 teaspoon floor cumin
- 1 pinch salt
- 1 pinch pepper
- 1/2 jalapeño, seeds and stem discarded, thinly sliced
- 1 (8-inch/20-cm) sprouted whole-grain tortilla
- 3 tablespoons grated cheddar cheese
- 1/4 cup (5g) child arugula
Instructions
- Put the bacon in a big nonstick skillet and prepare dinner over medium warmth till crisp, about 8 to 10 minutes. Blot bacon with a paper towel, chop and put aside.
- Wipe out the pan and return it to medium warmth. Add the egg, beans, cumin, salt and pepper, and prepare dinner, scrambling the egg and stirring all the things with a rubber spatula, till the egg is simply set, 2 minutes. Switch to a plate.
- Spritz the pan with cooking spray and place the tortilla within the pan. Sprinkle evenly with the cheese. Unfold the bacon, egg combination and arugula evenly over the half of the tortilla closest to you. Prepare dinner till the cheese has melted, about 2 minutes. Add the jalapeño, if desired. Fold tortilla in half and switch it to a slicing board. Minimize quesadilla into 3 wedges and serve.
Vitamin (per serving): Energy: 385; Whole Fats: 17g; Saturated Fats:7g; Monounsaturated Fats: 5g; Ldl cholesterol: 235mg; Sodium: 777mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar:2g; Protein: 24g
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