Save just a few minutes of your morning to cook yourself a crispy breakfast quesadilla. The jalapeño is optional, but it does contain beneficial capsaicin, which is linked to increased metabolism of fats and reduction in insulin spikes (1, 2). Remove the seeds of the jalapeño if you prefer a milder flavor.
The type of tortilla you use is important here. A traditional flour tortilla won’t provide a lot of fiber or protein, but whole grain sprouted tortillas will add the needed fiber and protein to make this a healthy, balanced breakfast.
Active time: 10 minutes Total time: 15 minutes
High-Protein Breakfast Quesadilla
Serves: 1 | Serving Size: 1 quesadilla
Ingredients
- 1 center-cut, nitrate-free bacon strip
- 1 large egg
- 3 tablespoons canned black beans, rinsed and drained
- 1/4 teaspoon ground cumin
- 1 pinch salt
- 1 pinch pepper
- 1/2 jalapeño, seeds and stem discarded, thinly sliced
- 1 (8-inch/20-cm) sprouted whole-grain tortilla
- 3 tablespoons grated cheddar cheese
- 1/4 cup (5g) baby arugula
Directions
- Put the bacon in a large nonstick skillet and cook over medium heat until crisp, about 8 to 10 minutes. Blot bacon with a paper towel, chop and set aside.
- Wipe out the pan and return it to medium heat. Add the egg, beans, cumin, salt and pepper, and cook, scrambling the egg and stirring everything with a rubber spatula, until the egg is just set, 2 minutes. Transfer to a plate.
- Spritz the pan with cooking spray and place the tortilla in the pan. Sprinkle evenly with the cheese. Spread the bacon, egg mixture and arugula evenly over the half of the tortilla closest to you. Cook until the cheese has melted, about 2 minutes. Add the jalapeño, if desired. Fold tortilla in half and transfer it to a cutting board. Cut quesadilla into 3 wedges and serve.
Nutrition (per serving): Calories: 385; Total Fat: 17g; Saturated Fat:7g; Monounsaturated Fat: 5g; Cholesterol: 235mg; Sodium: 777mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar:2g; Protein: 24g
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