Home Recipes Individual Breakfast Tortilla
Recipes - March 31, 2015

Individual Breakfast Tortilla

Serves 1
Prep Time: 12 minutes
Cook Time: 3 minutes
Healing Foods: eggs, beans, tomatoes,
avocados
Ailments It Heals: diabetes,
gallstones, sex drive (diminished)
·        
1 large egg
·        
⅛ tsp chili powder
·        
1 corn or whole grain tortilla (6 in or 15 cm)
·        
1 Tbsp shredded monterey jack, provolone, or
cheddar cheese
·        
2 Tbsp cooked or canned black beans, drained and
mashed with a fork
·        
1 thin slice tomato, halved
·        
1 tsp chopped fresh cilantro
·        
1 thin slice avocado
·        
1½ tsp fat-free sour cream

1. Whisk together egg and chili
powder in small bowl until well-blended.
2. Heat small heavy skillet over
medium heat until hot enough that a drop of water sizzles. Coat with cooking
spray and pour in egg. Cook, stirring with rubber spatula, for about 15
seconds, or until set. Transfer to plate and keep warm. Wipe out skillet and respray.
3. Increase heat to medium-high.
Heat tortilla in skillet, turning, for 1 minute, or until heated. Turn,
sprinkle with the cheese, and heat for 10 seconds, or until melted. Transfer to
serving plate.
4. Spread beans on half of
tortilla. Add egg, tomato, cilantro, avocado, and sour cream. Fold the tortilla
to make a “sandwich.”
Per tortilla: 238 calories, 12 g protein, 25 g
carbohydrates, 5 g fiber, 10 g total fat, 3 g saturated fat, 188 mg
cholesterol, 229 mg sodium

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