| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables, Dairy, Eggs |
|
Diabetic, Beans, Breakfast & |
8 |
servings |
INGREDIENTS
|
|
Vegetable cooking spray |
| 1 |
md |
Onion; chopped |
| 1 |
|
Green pepper; chopped |
| 2 |
md |
Tomatoes; chopped |
| 1 |
c |
Salsa; divided |
| 1 |
c |
Frozen whole-kernel corn |
| 1/2 |
ts |
Black pepper |
| 3/4 |
c |
Canned pinto beans; drained |
| 1 |
tb |
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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