Individual Breakfast Tortilla

Individual Breakfast Tortilla

Ingredients:
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

Directions:
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
SUMMER GREENS SCRAMBLE
Serves 4
Prep Time: 10 minutes
Cook Time: 11 minutes
Healing Foods: kale, eggs, cumin
Ailments It Heals: ADHD, celiac disease, mood disorders, osteoporosis