Eggs: 100g (2 large), Whole wheat tortillas: 60g (2 small), Bell pepper (red): 30g (1/4 medium, diced), Spinach: 20g (2/3 cup, fresh), Onion: 20g (2 tbsp, diced), Black beans: 30g (2 tbsp, cooked), Cheddar cheese: 30g (2 tbsp, shredded), Avocado: 30g (1/4 small), Salsa: 30g (2 tbsp), Greek yogurt: 15g (1 tbsp), Olive oil: 5ml (1 tsp), Cumin: 1g (1/4 tsp), Chili powder: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Heat 5ml olive oil in a skillet over medium heat. 2. Add 20g diced onion and 30g diced bell pepper. Cook until softened, about 3-4 minutes. 3. Add 30g black beans, 1g cumin, 1g chili powder, 1g salt, and 1g black pepper. Cook for 1-2 minutes. 4. Add 20g spinach and cook until wilted, about 1 minute. 5. In a bowl, whisk 2 eggs. Pour into the skillet with the vegetables and scramble until just set, about 2-3 minutes. Remove from heat. 6. Place one 30g tortilla on a clean work surface. Sprinkle with 15g shredded cheddar cheese. 7. Spread the egg and vegetable mixture over the cheese. 8. Sprinkle with remaining 15g cheddar cheese. 9. Top with the second 30g tortilla. 10. Heat a clean skillet over medium heat. 11. Cook the quesadilla for 2-3 minutes per side until golden and crispy and the cheese is melted. 12. In a small bowl, mix 15g Greek yogurt with 30g salsa. 13. Cut the quesadilla into quarters and serve with the salsa-yogurt mixture and 30g sliced avocado.
