This diabetes-friendly recipe yields 2 servings.
- Energy per serving: 290.
- Protein: 16 grams.
- Whole carbohydrate: 15 grams.
- Whole fats: 16 grams.
Elements:
- 2 eggs.
- 1 teaspoon cooking oil.
- 1 cup spinach, roughly chopped.
- ¼ cup cooked black beans.
- 1 medium whole-grain tortilla.
- ½ cup shredded cheese (a sort that melts nicely, reminiscent of cheddar or Monterey Jack), divided.
- Scorching sauce (reminiscent of Cholula).
- Sea salt to style.
Directions:
1. To cook dinner the eggs, warmth 1 teaspoon of oil in a medium-sized skillet (both well-seasoned forged iron or nonstick) over medium warmth till shimmering. Add the chopped spinach, and cook dinner, stirring typically till wilted, about 1 to 2 minutes. Add the black beans to the skillet. Pour within the scrambled eggs, and cook dinner, stirring typically, till the eggs are simply set, about 1 to three minutes. Switch the combination to a bowl to pause the cooking course of (the eggs will end cooking within the quesadilla).
2. To cook dinner the quesadilla, heat the tortilla over medium warmth, flipping sometimes. As soon as the pan and tortilla are heat, sprinkle one half of the quesadilla with ¼ cup cheese. High the cheese with scrambled eggs, then high the scrambled eggs with virtually ¼ cup cheese, reserving about 1 tablespoon of cheese for later. Press the empty tortilla half over the toppings.
3. Let the underside aspect of the quesadilla cook dinner for a minute, then fastidiously flip the quesadilla with a spatula. Instantly sprinkle the remaining tablespoon of cheese over the new aspect of the quesadilla, and let it soften as the opposite aspect cooks for a few minutes. Flip the quesadilla once more, and let the cheese sizzle into the quesadilla for about 2 minutes. Use the spatula to get beneath the melty cheese aspect, and flip once more. Cook dinner that aspect for a pair extra minutes if obligatory, till either side are a pleasant, crisp, golden brown.
4. Switch the quesadilla to a slicing board to chill for a couple of minutes, then slice every quesadilla into 2 slices, utilizing a pizza cutter or a really sharp knife.
Stauffer notes that it is advisable test the vitamin label of your tortilla as the full variety of carbs can fluctuate broadly relying on the model. Choose one which has lower than 20 grams of complete carbs to maintain this meal low-carb.
