 |
| Gluten Free Egg and Black Bean Breakfast Tacos |
Spotlight on Nutrition (per serving)
Calories - 285
Fat - 11 g
Carbs - 35 g
Protein - 13 g
Total time 20 minutes
Prepare 10 minutes, cook 10 minutes
2 servings (one for each taco)
Did you know that tortilla corn is considered a whole grain? It's also low in sodium, so it makes a great base for healthy tacos.
French fries, meats like bacon, sausage, and cheese can add up quickly when it comes to saturated fat and sodium. These tacos are none of that. Instead, try adding sautéed greens, beans, and creamy avocado to your eggs for healthy, delicious tacos that will keep you feeling good all morning.
These tacos are gluten-free and vegan, and you can go dairy-free if you leave out the milk or use a milk substitute. If you have other vegetables that you need to use, feel free to add them along with the onions and jalapeños. Top with your favorite salsa for a hearty and delicious breakfast.
ingredients
olive oil spray
2 tablespoons onions, diced
1 tablespoon jalapeno, diced
1/4 cup low sodium black beans
1 large egg
1 tablespoon of skim milk
2 corn tortillas
1/4 small avocado, sliced
1 tablespoon coriander
to equip
Heat a small nonstick skillet over medium heat and spray with oil. Add the onion and jalapeño and cook, stirring, until soft, about three minutes. Add the black beans and continue cooking until heated through. Remove from pan and wipe clean.
Turn the heat on to the low pan and spray with the oil again. Whisk eggs and milk together. Pour into pan and cook, stirring, until eggs are set.
In a separate skillet, put the tortillas over low heat. Divide the eggs and bean mixture among the tortillas. Top with avocado and cilantro. serve.
Variations of ingredients and alternatives
You can use egg whites or an egg substitute in place of the egg for a low-fat version.
Cooking and serving tips
Serve with a side of fresh fruit for a balanced meal.