Breakfast tacosPrint

INGREDIENTS

2 eggs

5 egg whites

2 tbsp (25 mL) skim milk

1/4 tsp (1 mL) freshly ground black pepper

1 (15 oz/425 mL) can low-sodium black beans, rinsed and drained

1/4 cup (50 mL) salsa

1 tbsp (15 mL) canola oil

4 whole wheat flour tortillas, 8-inch (20 cm)

1/4 cup (50 mL) reduced-fat shredded cheddar cheese

Optional toppings:

cilantro

avocado

chopped green onions

salsa

non-fat Greek yogurt

DIRECTIONS

1. In medium mixing bowl, whisk together eggs, egg whites, skim milk and pepper.
2. In medium skillet, heat black beans and salsa over medium heat for 5 minutes, stirring well. Set aside and keep warm. In large non-stick skillet, heat canola oil over medium heat. Cook eggs for 3 to 4 minutes, stirring occasionally to scramble.
3. Place tortillas on work surface. Divide egg mixture equally in centre of each tortilla. Add black bean mixture and cheese evenly over eggs. Add desired toppings and serve immediately.

NUTRITIONAL INFO
Per serving (1 taco)

Calories 390
Protein 23 g
Sodium 380 mg
Potassium 511 mg
Total fat 10 g
Saturated fat 1.5 g
Cholesterol 105 mg
Carbohydrates 49 g
Fibre 11 g
Sugars 2 g
Added sugars 49 g