Eggs: 100g (2 large), Egg whites: 50g (from 2 eggs), Black beans: 60g (1/3 cup, cooked), Bell pepper (green): 30g (1/4 medium, diced), Onion: 30g (1/4 small, diced), Spinach: 20g (2/3 cup, fresh), Whole wheat tortilla: 60g (1 large), 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 30g diced onion and 30g diced bell pepper. Cook until softened, about 3-4 minutes. 3. Add 60g 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 together 2 eggs and 2 egg whites. 6. Pour the egg mixture into the skillet with the vegetables and scramble until just set, about 2-3 minutes. 7. Warm the 60g tortilla in a dry skillet or microwave for 10-15 seconds. 8. Spread 15g Greek yogurt on the tortilla. 9. Spoon the egg and vegetable mixture onto the tortilla. 10. Top with 30g shredded cheddar cheese, 30g diced avocado, and 30g salsa. 11. Fold in the sides of the tortilla and roll up tightly. 12. Cut in half diagonally and serve.
