The EatingWell Test Kitchen is a group of dedicated culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a registered dietitian reviews each recipe to ensure that we deliver food that’s not only delicious, but adheres to our nutrition guidelines as well.
- This dish uses salt-free southwest chipotle seasoning for added flavor without sodium.
- A whole-wheat tortilla provides fiber for a satisfying, nutritious meal.
- Quick breakfast preparation makes this an excellent choice for busy mornings.
Keep Screen Awake
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.
Frequently Asked Questions
- Can I use fresh eggs instead?
- Can I swap out the pico de gallo for something else?
Originally appeared: Diabetic Living MagazineSaveRatePrint
Nutrition Facts (per serving)
| 175 | Calories |
| 5g | Fat |
| 25g | Carbs |
| 19g | Protein |
