Post by ruth on Aug 25, 2009 10:30:20 GMT
Quick Breakfast Quesadilla
1 Serving
This is a quick fix for mornings when you just can't face another bowl of porridge or whole grain cereal. These little quesadillas also make good lunches or afternoon snacks for children. As always, you can enhance the nutritional content by adding in any finely chopped vegetable or a handful of baby spinach leaves.
Ingredients:
1 egg
1 ounce grated low-fat cheese or Parmesan cheese
1 tablespoon salsa
1 small flour tortilla (preferably whole wheat)
Instructions:
Preheat the oven to 350 degrees. Scramble the egg quickly in a small skillet. Fold in the salsa and cheese. Put the tortilla on a lightly oiled cookie sheet. Put the egg mixture on one half and fold over the other half to cover. Bake for 5 minutes or until the tortilla is crisp.
Nutritional Information:
Per serving:
234 calories
12 g total fat (5 g sat)
202 mg cholesterol
18 g carbohydrate
15 g protein
1 g fiber
460 mg sodium
1 Serving
This is a quick fix for mornings when you just can't face another bowl of porridge or whole grain cereal. These little quesadillas also make good lunches or afternoon snacks for children. As always, you can enhance the nutritional content by adding in any finely chopped vegetable or a handful of baby spinach leaves.
Ingredients:
1 egg
1 ounce grated low-fat cheese or Parmesan cheese
1 tablespoon salsa
1 small flour tortilla (preferably whole wheat)
Instructions:
Preheat the oven to 350 degrees. Scramble the egg quickly in a small skillet. Fold in the salsa and cheese. Put the tortilla on a lightly oiled cookie sheet. Put the egg mixture on one half and fold over the other half to cover. Bake for 5 minutes or until the tortilla is crisp.
Nutritional Information:
Per serving:
234 calories
12 g total fat (5 g sat)
202 mg cholesterol
18 g carbohydrate
15 g protein
1 g fiber
460 mg sodium