Egg Bean Quesadillas
Think of this guise of quesadilla as gussied-up scrambled eggs that don’t require a fork. Serve with sour cream that has been perked up with lime zest or hot sauce. Eaters will appreciate if you also put a bowl of salsa on the table.
1 1/2 cups (350 mL) grated cheddar cheese
1 cup (250 mL) cooked or canned black beans
1 avocado, diced
1/3 cup (80 mL) chopped cilantro
4 large free-range eggs, lightly beaten
1/4 tsp (1 mL) black pepper
2 tsp (10 mL) grapeseed or sunflower oil
1 red bell pepper, thinly sliced
4 cups (1 L) spinach, tough ends trimmed
8 - 7 to 8 in (18 to 20 cm) organic whole wheat or gluten-free tortillas
In large bowl, combine cheese, black beans, avocado, and cilantro. In small bowl, lightly beat eggs with pepper.
Heat oil in skillet over medium heat. Add red pepper and heat until tender, about 3 minutes. Add spinach and cook, stirring often, just until lightly wilted, about 1 minute.
Add red pepper and spinach to bowl with cheese mixture. Add eggs to pan (adding more oil if needed) and cook, stirring often and gently, until eggs are just set, 1 to 2 minutes. Remove eggs from pan and stir into cheese and vegetable mixture.
Clean pan and return to heat. Place 1 tortilla in skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side.
Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with one-quarter of filling. Place crispy tortilla on top and cook for 1 minute. Remove quesadilla from skillet and repeat steps with remaining tortillas.
Slice each quesadilla into 4 wedges and serve.
Serves 4.
Each serving contains: 572 calories; 24 g protein; 31 g total fat (12 g sat. fat, 0 g trans fat); 51 g total carbohydrates (2 g sugars, 10 g fibre); 402 mg sodium
source: "Dinner Worthy Quesadillas", alive #391, May 2015
Egg Bean Quesadillas
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
