Veggie Loaded Breakfast Quesadillas

Veggie Loaded Breakfast Quesadillas

A delicious breakfast quesadilla that's loaded with flavour!
Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 4

Ingredients


200 gm Button mushrooms
1 medium Tomato (diced)
1 clove(s) Garlic (crushed)
1 tbsp Extra virgin olive oil
1 can (15oz) Black beans, canned (drained, rinsed)
4 medium tortilla(s) Whole wheat tortilla
1/2 cup, shredded Cheddar cheese
1 cup Baby spinach
1 tsp Chili garlic sauce (to taste)
4 spray (about 1/3 second) Olive oil cooking spray
3 sprig Cilantro (coriander) (for garnish)
1/3 cup Plain yogurt, 1- 2% M.F.

Instructions


1. Prep the mushrooms and tomatoes by chopping them up. Mince the garlic and set aside. 

2. Heat the olive oil in a large non-stick frying pan over medium–high heat. Add the mushrooms and cook, stirring for 3–4 minutes or until golden. Add the garlic and cook for 30 seconds or until fragrant.

3. Add the beans and tomato and cook for 1 minute or until heated through. Season to taste with sea salt and freshly ground black pepper. Remove from heat and set aside.

4. Spread a quarter of the mushroom mixture over half of a tortilla. Top with a quarter of the cheese, a quarter of the spinach leaves, and chilli sauce to taste. Fold the tortilla over to enclose the filling. Repeat with the remaining tortillas and fillings.

5. Spray the quesadillas on both sides with oil. Cook in batches in the sandwich press for 3 minutes or until the quesadillas are crisp and the cheese has melted. Alternatively, you can use a skillet over medium heat and cook on both sides for 3 minutes until the outside is golden and crispy. Serve with a dollop of yoghurt, garnished with coriander.

Nutrition Facts

Per Portion

Calories 378
Calories from fat 128
Calories from saturated fat 57
Total Fat 14.2 g
Saturated Fat 6.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 5.7 g
Cholesterol 16.9 mg
Sodium 774 mg
Potassium 795 mg
Total Carbohydrate 45 g
Dietary Fiber 13.2 g
Sugars 3.0 g
Protein 17.9 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 0.6
Milk Alternative 0.4
Vegetables 2.6

Energy sources


Pygal47%467.4135974240213187.3237062724818134%311.8162362645877250.2361916036349519%330.9402208752647122.2456147560012347%34%19%CarbohydratesFatProtein

Notes:

Quick Tips:

For vegan version: use vegan shredded cheese and dairy-free yogurt.

For added protein: add in scrambled eggs or crumbled tofu.

 

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada