| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Dairy, Eggs | Beans, Breakfast &, Diabetic | 8 | Servings | |
INGREDIENTS
| Vegetable cooking spray | ||
| 1 | Onion, chopped | |
| 1 | Green pepper, chopped | |
| 2 | Tomatoes, chopped | |
| 1 | c | Salsa, divided |
| 1 | c | Frozen whole-kernel corn |
| 1/2 | t | Black pepper |
| 3/4 | c | Canned pinto beans, drained |
| 1 | T | Taco seasoning mix, dry |
| 8 | Flour tortillas, 8 inches | |
| across | ||
| 3/4 | c | Shredded reduced-fat cheese |
| 4 | Eggs | |
| 4 | Egg whites |
INSTRUCTIONS
Coat a large skillet with cooking spray. Add onion and green pepper and saut over medium-high heat until tender. Add tomato, 3/4 cup salsa, corn, and black pepper. Heat thoroughly and set aside. Place beans, taco seasoning mix and remaining salsa in blender or food processor, and blend until smooth. Spread about 2 tablespoons of the bean mixture on each tortilla. Sprinkle tortillas evenly with cheese. Combine eggs and egg whites; beat well. Coat a nonstick skillet with cooking spray and place over medium heat until hot. Add egg mixture and cook, stirring often, until the mixture is firm but still moist. Spoon the egg mixture evenly over the tortillas and then spoon the vegetable mixture evenly over eggs. Roll up the tortillas and secure them with toothpicks, if necessary. Garnish with more salsa if desired, and serve immediately. Preparation time: 15 minutes Cooking time: 7 to 10 minutes Yield: 8 servings Per serving: Calories: 272 Carbohydrates: 38 g Protein: 14 g Fat: 7 g Saturated Fat: 2 g Soduim: 496 mg Fiber: 5 g Serving size: 1 tortilla Exchanges per serving: 2 starch 1 vegetable 1 medium-fat meat from MAY / JUNE 1997 MC formatted by Barb at PK using MC Buster 2.0f & SNT on 6/12/98 Recipe by: http://www.diabetes-self-mgmt.com/dir_rec.html Posted to EAT-LF Digest by aml@skypoint.com on Apr 22, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 105
Calories From Fat: 26
Total Fat: 2.9g
Cholesterol: 93mg
Sodium: 439.7mg
Potassium: 366.3mg
Carbohydrates: 13.2g
Fiber: 2.9g
Sugar: 3.6g
Protein: 7.6g