Kids will love this healthy, fun dish to start the day. It is high in protein and filled with Mexican flavours.

Makes 4 servings
Cooking time: N/A

Ingredients

  • 2 eggs
  • 5 egg whites
  • 2 tbsp (30 mL) skim milk
  • ¼ tsp (1 mL) freshly ground black pepper
  • 1 (14-oz./398 mL) can low-sodium black beans, rinsed, drained and mashed
  • ¼ cup (60 mL) salsa
  • 1 tbsp (15 mL) canola oil
  • 4 whole wheat flour tortillas, 8-inch (20 cm)
  • ¼ cup (60 mL) reduced-fat shredded cheddar cheese 

Instructions

  1. In medium mixing bowl, scramble eggs, egg whites, skim milk and pepper. 
  2. In medium skillet, heat black beans and salsa over medium heat for 5 minutes, stirring well. Set aside and keep warm. In large non-stick skillet, heat canola oil over medium heat. Cook eggs for 3 to 4 minutes, stirring occasionally to scramble. 
  3. Place tortillas on work surface. Divide egg mixture equally in centre of each tortilla. Add black beans mixture and cheese evenly over eggs. Add desired toppings and serve immediately.

Notes

Serving Size: 
1 taco

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving

* Without optional toppings

Calories 390
Total fat 10 g
Saturated fat 1.5 g
Cholesterol 105 mg
Sodium 380 mg
Carbohydrates 49 g
Fiber 11 g
Protein 23 g
Sugars 2 g
Eggs are a complete protein source, making them a great choice to start your day. One egg provides about six grams of high-quality protein that can help keep you satisfied between meals. – Priti Suri, registered dietitian, Vancouver

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