Only save a few minutes of your morning to cook a crispy breakfast. The Jalapeño is optional, but contains advantageous capsaicin, which is associated with an increased metabolism of fats and a reduction in insulin spikes (1Present 2). Remove the seeds of the Jalapeño when you prefer a milder taste.
The type of tortilla you use is important here. A traditional flour tortilla does not provide much fiber or protein, but whole grain grains -tortillas add the required fiber and protein to make this a healthy, balanced breakfast.
Active time: 10 minutes total time: 15 minutes
Pro protein breakfast quesadilla
Serves: 1 | Serving size: 1 quesadilla
Ingredients
- 1 central, nitrate -free bacon stripes
- 1 big egg
- 3 tablespoons of black beans in cans, rinsed and drained
- 1/4 teaspoon of bubble
- 1 pinch of salt
- 1 pinch of pepper
- 1/2 Jalapeño, seeds and trunk thrown away, thinly cut
- 1 (8-inch/20-cm) sprinkled whole grain tortilla
- 3 tablespoons of grated Cheddar cheese
- 1/4 cup (5 g) baby -rucola
Directions
- Place the bacon in a large non -stick pan and cook for about 8 to 10 minutes over medium heat. Beck with a paper towel flakes, chop and set aside.
- Wipe the pan out and give it back in medium heat. Add egg, beans, cumin, salt and pepper and cook the egg, the egg and stir everything with a rubber spatula until the egg is only set for 2 minutes. Transferred to a plate.
- Spray the pan with a cook spray and put the tortilla in the pan. Sprinkle evenly with the cheese. Bacon, the egg mixture and the arugula evenly over half of the tortilla, which is closest to them. Cooking until the cheese melted, about 2 minutes. Add the Jalapeño if desired. Fold the tortilla in half and transfer it to a cutting board. Cut quesadilla into 3 wedges and serve.
Nutrition (per serving): Calories: 385; Total fat: 17G; Saturated fat: 7g; Monus unsaturated fat: 5G; Cholesterol: 235 mg; Sodium: 777 mg; Carbohydrate: 36g; Food fiber: 8g; Sugar: 2G; Protein: 24g
The contribution Pro protein breakfast quesadilla appeared first Myfitnespal Blog.
