Enfrijoladas - microwave recipe
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 egg3 corn tortillas1 small slice of onion1oz of panela cheese (fresh, part skim cheese)1 tbs non-fat sour cream2 tbs non-fat milk1/2 cup previously cooked & seasoned black beans (salt, onion & epazote)salt
This is a quick Mexican breakfast, low fat, low cal.
-Scramble the egg in a small bowl, add salt and put in the microwave for 1 min.
-In the meanwhile, blend the beans previously cooked (Mexican seasoned: onion, salt and epazote) with some milk or fat free cream cheese (philadelphia). Should be creamy, don't add too much milk.
-Heat the 3 tortillas on a pan so you can fold them.
-Once the egg is done, cut in 3 slices, add a slice of egg and some beans to each tortilla and fold them (like quesadillas).
-Cover the 3 egg quesadillas with the bean & milk sauce (must cover the tortillas completely), add onion, sour cream, and shreded panela on top.
-Put the dish in the microwave for 30-45 extra secs.
-Voilá, traditional Enfrijoladas for breakfast or lunch, under 400 cal with tons of fiber & nutrients.
Number of Servings: 1
Recipe submitted by SparkPeople user VBRABATA.
-Scramble the egg in a small bowl, add salt and put in the microwave for 1 min.
-In the meanwhile, blend the beans previously cooked (Mexican seasoned: onion, salt and epazote) with some milk or fat free cream cheese (philadelphia). Should be creamy, don't add too much milk.
-Heat the 3 tortillas on a pan so you can fold them.
-Once the egg is done, cut in 3 slices, add a slice of egg and some beans to each tortilla and fold them (like quesadillas).
-Cover the 3 egg quesadillas with the bean & milk sauce (must cover the tortillas completely), add onion, sour cream, and shreded panela on top.
-Put the dish in the microwave for 30-45 extra secs.
-Voilá, traditional Enfrijoladas for breakfast or lunch, under 400 cal with tons of fiber & nutrients.
Number of Servings: 1
Recipe submitted by SparkPeople user VBRABATA.
Nutritional Info Amount Per Serving
- Calories: 384.1
- Total Fat: 12.9 g
- Cholesterol: 203.8 mg
- Sodium: 305.0 mg
- Total Carbs: 47.8 g
- Dietary Fiber: 8.1 g
- Protein: 21.4 g
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