alive logo

Egg Bean Quesadillas


    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




    SEE MORE »
    Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.