Only save a few minutes of your morning to cook a crispy breakfast quesadilla yourself. The Jalapeño is optional, but it does contain useful capsaicin, which is linked to an increased metabolism of fats and reducing insulin peaks (1” 2). Remove the seeds from the Jalapeño if you prefer a milder taste.
The type of tortilla that you use is important here. A traditional flower tortilla does not offer much fiber or proteins, but whole -grain tortillas will add the required fibers and proteins to make this a healthy, balanced breakfast.
Active time: 10 minutes Total time: 15 minutes
Protein -rich breakfast quesadilla
Serves: 1 | Serve size: 1 quesadilla
Ingredients
- 1 CentrumSneden, nitrate -free bacon strip
- 1 large egg
- 3 tablespoons of black beans in canned, flushed and emptied
- 1/4 teaspoon of ground cumin
- 1 Snip salt
- 1 Bottleners
- 1/2 Jalapeño, seeds and stem thrown away, thinly cut
- 1 (8-inch/20 cm) Stroked whole-grain tortilla
- 3 tablespoons of grated cheddar cheese
- 1/4 cup (5g) Baby arugula
Instructions
- Put the bacon in a large anti -stick frying pan and cook over medium heat to crispy, about 8 to 10 minutes. Blot bacon with a paper towel, heel and set aside.
- Wipe the pan and bring it back over medium heat. Add the egg, beans, cumin, salt and pepper and cook, scramble the egg and stir everything with a rubber spatula, until the egg is just set for 2 minutes. Turn to a plate.
- Spritz the pan with cooking spray and place the tortilla in the pan. Sprinkle evenly with the cheese. Spread the bacon, the egg mixture and the arugula evenly over half of the tortilla that is closest to you. Boil until the cheese has melted, about 2 minutes. Add the Jalapeño if desired. Fold Tortilla in two and transfer it to a cutting board. Cut quesadilla into 3 wedges and serve.
Nutrition (per portion): Calories: 385; Total fat: 17 g; Saturated fat: 7g; Monounsaturated fat: 5g; Cholesterol: 235 mg; Sodium: 777 mg; Carbohydrate: 36g; Dietary fiber: 8g; Sugar: 2g; Protein: 24g
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