Sometimes after a long day, the last thing you want to do is think about making dinner. If you have a carton of eggs in your fridge, though, you are only a few minutes away from a nutritious meal. So put down the pizza delivery phone number and pass on the drive-thru, and try this recipe for quesadillas next time you need something quick.
The white of the egg (albumen) is all protein with very little fat, and the yellow yolk (the vitellus) contains the fat and many other nutrients. All together, an egg is a powerhouse food that contains vitamins A, D, E, and various B vitamins, plus the minerals selenium, calcium, iron, and zinc. And for good measure, the antioxidant lutein.
Keep in mind that any of these ingredients can be substituted to your taste or what you have on hand. If you don’t have wraps, then use whole grain bread or a bagel or an English muffin. If cilantro isn’t your thing, use parsley or basil. Just experiment and enjoy.
1 1/2 cups grated cheddar cheese
1 cup cooked or canned black beans
1 avocado, diced
1/3 cup chopped cilantro
4 large free-range eggs, lightly beaten
1/4 tsp black pepper
2 tsp grapeseed oil
1 red bell pepper, thinly sliced
4 cups spinach, tough ends trimmed
8 organic whole grain or gluten-free tortillas (I like Food for Life Wraps)
In a large bowl, gently combine the cheese, black beans, avocado, and cilantro. In a small bowl, lightly beat the eggs and pepper.
Heat the oil in a skillet over medium heat. Add red pepper and saute until tender, about 3 minutes. Add spinach and cook, stirring often, just until lightly wilted, about 1 minute.
Add the red pepper and spinach to the bowl with the cheese mixture. Add the eggs to the pan (add more oil if needed) and cook, stirring often and gently, until eggs are just set, 1 to 2 minutes. Remove the eggs from the pan and stir into the cheese and vegetable mixture.
Clean the pan and return it to the heat. Place 1 tortilla in the skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side.
Remove the tortilla from the skillet and replace it with another tortilla. Cook until darkened and crispy on one side, flip, and top with one-quarter of the filling. Place the other crispy tortilla on top and cook for 1 minute. Remove the quesadilla from the skillet and repeat the steps with remaining tortillas.
Serve this with a bit of sour cream and this salsa for a delicious summer meal!
Photo from here, with thanks.