Spinach, Feta and Egg Breakfast Quesadillas

11 25 433
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 5
Spinach, Feta and Egg Breakfast Quesadillas
Health Highlights

Ingredients


2 tsp Extra virgin olive oil
1 medium pepper(s) Red bell pepper (chopped)
1/2 medium Red onion (diced)
8 medium egg Egg
1/4 cup Partly skimmed milk, lactose free, 2% M.F.
1 dash Salt
1 dash Black pepper
1 cup Spinach
1/2 cup, crumbled Feta cheese
1 1/2 cup shredded Mozzarella cheese
5 medium tortilla(s) Wheat flour tortilla

Instructions


In a large non-stick pan, heat the olive oil over medium heat.

Cook the bell pepper and red onion until soft, around 4-5 minutes.

While cooking, whisk together the eggs, milk, salt and pepper.

Add the egg/milk mixture to the peppers/onions, stirring frequently, until eggs are nearly cooked through.

Add the spinach and feta and fold into the eggs, stirring until spinach is wilted and eggs are cooked through.

Remove eggs from heat.

Spray a separate large non-stick pan with spray oil, and heat over medium. Add the tortillas, then on half of each tortilla, spread about ½ cup of the egg mixture. Top with around ⅓ cup of shredded mozzarella cheese. Fold the second half of the tortilla over, then cook for 2 minutes, or until golden brown.

Flip and cook for another minute or so (until golden brown).

Nutrition Facts

Per Portion

Calories 433
Calories from fat 222
Calories from saturated fat 81
Total Fat 24.7 g
Saturated Fat 9.0 g
Trans Fat 0.3 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 9.0 g
Cholesterol 343 mg
Sodium 886 mg
Potassium 343 mg
Total Carbohydrate 29.3 g
Dietary Fiber 2.6 g
Sugars 3.0 g
Protein 24.8 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 0.8
Milk Alternative 1.0
Vegetables 0.6

Energy sources


Pygal26%443.6058445490159134.5487052313482451%371.8965902064589282.375037909679623%322.24841635684425128.9332376553263726%51%23%CarbohydratesFatProtein
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