Egg and Vegetable Breakfast Quesadilla

Kcal: 460 |
P: 24 |
F: 26 |
C: 31 |
Fiber: 9

Ingredients

Eggs: 100g (2 medium), Whole wheat tortillas: 60g (2 small, about 15g each), Black beans: 30g (2 tbsp, cooked/canned), Bell pepper (red): 30g (1/4 medium, thinly sliced), Onion: 20g (2 tbsp, thinly sliced), Spinach: 20g (2/3 cup, fresh), Cheddar cheese (light): 15g (1 tbsp, shredded), Avocado: 30g (1/4 small, sliced), Greek yogurt (low-fat): 15g (1 tbsp), Salsa (mango or tomato-mint): 30g (2 tbsp), Olive oil: 5ml (1 tsp), Ground sumac: 1g (1/4 tsp), Za’atar: 1g (1/4 tsp), Salt and black pepper: to taste

Nutritional info:

Meal Type: breakfast
Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a skillet over medium heat, then add 20g sliced onion and 30g red bell pepper. Sauté for 4 minutes until softened. Add 20g spinach, stir until wilted, then mix in 30g black beans with 1g ground sumac, a pinch of za’atar, salt, and black pepper to taste. 2. In a separate pan, fry two eggs to your preferred doneness. 3. Heat a clean skillet over medium heat and warm up the quesadillas for 1-2 minutes per side. 4. To assemble, layer each crisped tortilla with the warm bean-veggie mixture, fried egg, 15g shredded cheddar, avocado slices, a drizzle of 15g Greek yogurt, and 30g exotic salsa (like mango or mint-tomato). Sprinkle with a touch of extra za’atar if desired. 5. Serve immediately.

Menopause Benefits

NA

Recipe Gallery