Black Bean & Scrambled Egg Breakfast Tacos
8 large EGGS, beaten 1 tsp. canola oil 1/4 cup green onion, finely chopped 1 small garlic clove, minced 2 cups canned black beans, drained and rinsed 3/4 cup salsa 1 tsp. ground cumin 1 Tbsp. fresh lime juice
Yields: 4 servings
- Nutritional Information
Per serving: 1/4 of recipe
Total fat: 30 g
Saturated fat: 11 g
Polyunsaturated fat: 3 g
Monounsaturated fat: 9 g
Cholesterol: 392 mg
Sodium: 1671 mg
Carbohydrates: 75 g
Fiber: 13 g
Sugar: 7 g
Protein: 34 g
Vitamin A: 231 mcg
Vitamin D: 2 mcg
Folate: 76 mcg
Choline: 307 mg
Calcium: 226 mg
Iron: 4 mg
Potassium: 434 mg
This recipe is an excellent source of protein, vitamin A and choline, and a good source of vitamin D and folate.
HEAT oil in a large nonstick skillet on medium-high heat. COOK onion and garlic for 2 minutes, stirring often, or until beginning to soften. STIR in beans, salsa and cumin; REDUCE heat to medium-low. SIMMER bean mixture, stirring occasionally, for 3 to 5 minutes or until warmed through and slightly thickened. REMOVE skillet from heat, STIR in lime juice and COVER to keep warm.
HEAT butter in a large nonstick skillet over medium heat until just melted. POUR in eggs. As they begin to set, gently PULL them across the skillet with an inverted turner to form large soft curds. CONTINUE cooking eggs for 1 to 2 minutes—pulling, lifting and folding eggs—until thickened and no visible liquid egg remains. Do not stir constantly.
FILL warm tortillas with equal amounts bean mixture and eggs. TOP filled tortillas evenly with cheese, guacamole and cilantro. SERVE immediately.
- Prepare recipe with flour tortillas if desired.
- Substitute shredded cheddar cheese for the Monterey Jack. For added heat, prepare recipe with shredded Jalapeno Jack or a Tex-Mex or Mexican blend shredded cheese.
- Lighten up. Cooking spray can be substituted for butter.
- Avoid cast iron. Eggs scrambled in a cast iron skillet can turn a greenish shade. This harmless but unappealing color change is the result of a chemical reaction between iron in the pan and sulfur in egg whites.
- Don’t overcook. The heat retained in the pan will continue to cook and firm up the eggs after pan is removed from heat.