Veggie Loaded Breakfast Quesadillas

14 25 352
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Veggie Loaded Breakfast Quesadillas
Health Rating
A delicious breakfast quesadilla that's loaded with flavour!

Ingredients


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

Instructions


  1. Heat olive oil in a large non-stick frying pan over medium-high heat. 
  2. Add the mushrooms and cook, stirring for 3–4 minutes or until golden. 
  3. Spoon in the garlic and cook for 30 seconds, or until fragrant.
  4. 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.
  5. Spread mushroom mixture over half of a tortilla and top with cheese, spinach leaves, and chilli sauce to taste. Fold the tortilla over to enclose the filling. 
  6. Spray the quesadillas on both sides with spray cooking oil. Cook in batches in a 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. 
  7. Serve with a dollop of yogurt, garnished with cilantro (coriander).

Notes:

Quick Tips:

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

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

 


Nutrition Facts

Per Portion

Calories 352
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 813 mg
Potassium 797 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


Pygal43%465.8039877680664176.6223455496216336%321.99559238153154260.844902588055820%327.7633019208666124.4919162521809943%36%20%CarbohydratesFatProtein