Breakfast Quesadillas

Breakfast Quesadillas

Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 4

Ingredients


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

Instructions


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. 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. Set aside.

Preheat a sandwich press. 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.

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. 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


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