Source: Alison Lewis | Catégorie: Déjeuner, Santé du cœur

Breakfast Tacos

Kids will love this healthy, fun dish to start the day. It is high in protein and filled with Mexican flavors.

Breakfast Tacos

INGRÉDIENTS

  • 2 eggs
  • 5 egg whites
  • 2 Tbsp skim milk 30 mL
  • 1/4 tsp freshly ground black pepper 1 mL
  • 1 can (15 oz/ 426 mL) can low-sodium black beans, rinsed, drained and mashed
  • 1/4 cup salsa 60 mL
  • 1 Tbsp canola oil 15 mL
  • 4 whole wheat flour tortillas, 8-inch (20 cm)
  • 1/4 cup reduced-fat shredded cheddar cheese 60 mL
  • Optional toppings
  • cilantro
  • avocado
  • chopped green onions
  • salsa
  • non-fat Greek yogurt

PRÉPARATION

  • 1. In medium mixing bowl, scramble 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 center of each tortilla. Add black bean mixture and cheese evenly over eggs. Add desired toppings and serve immediately.

RENDEMENT

4 tacos

PORTION

1 taco

VALEUR NUTRITIVE

Per Serving - without extra toppings

Calories390
Lipides10 g
Gras saturés1.5 g
Cholestérol105 mg
Glucides49 g
Fibres11 g
Sucres2 g
Protéines23 g
Sodium380 mg