|
|
Breakfast Enchiladas Recipe |
||
|
|
||
|
Ingredients: 1 1/4 cups cooked black beans, drained 1 cup commercial chunky salsa, divided 1 1/2 cups frozen egg substitute, thawed or 3 whole eggs and 3 eggs whites 1/4 teaspoon slat 1/2 teaspoon ground cumin 1/8 teaspoon ground red pepper vegetable cooking spray 1/2 cup fresh or frozen corn kernels 1/2 cup sliced green onion 6 (7-inch) flour totillas, warmed 1/2 cup (2 ounces) shredded reduced-fat Monterey Jack cheese 1/2 cup plus 1 tablespoon nonfat sour cream
Method: Combine black beans and 1/4 cup salsa in a bowl; mix well. Coat a large nonstick skillet with cooking spray; place over medium heat. Add corn and green onion; saute 2 minutes. Pour egg mixture evenly in skillet; cook, stirring occasionally, until set.
Spoon bean mixture evenly down centres of tortillas; spoon egg mixture evenly on top of bean mixture. Sprinkle evenly with cheese. Roll up; place seam side down in a a 12x- 8- x 2-inch baking dish; cover with foil and bake at 350o for 10 to 15 minutes or until hot.
To serve, top each enchilada with 2 tablespoons remaining salsa and 1 1/2 tablespoons nonfat sour cream.
Per Serving: 320 Calories, 11 g Fat (2 g Saturated), 5 mg Cholesterol, 580 mg Sodium, 8 g Protein, 39 g Carbohydrates |
||
|
|