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Breakfast Quesadilla

  • 10 Mins

    Prep Time

  • 3-5 Mins

    Cook Time

  • 1

    Serving

  • 471

    Calories

  • 23g

    Fat

  • 46g

    Carbs

  • 23g

    Protein

Recommended For:

Psoriatic Disease

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Ingredients

  • 1 Medium Avocado
  • 2 Eggs
  • 1 Tsp Extra Virgin Olive Oil
  • 1 Cup Spinach, chopped
  • ¼ Cup Canned Black Beans, drained and rinsed
  • ⅛ Cup Sharp Cheddar Cheese, shredded
  • Salt and Pepper, to taste
  • 2 Corn Tortillas

What You’ll Need

  • Can Opener

  • Colander

  • Measuring Cups

  • Measuring Spoons

  • Cutting Board

  • Knife

  • (2) Medium-Sized Skillets

  • Spatula

  • (2) Forks

  • (2) Small Bowls

  • EEggs :

    Replace the eggs with tofu or omit the eggs.

  • CCorn:

    Replace the corn tortillas with flour tortillas.

  • DDairy :

    Replace the cheddar cheese with a dairy-free version.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Mash Avocado Mash the avocado in a small bowl using a fork. Add salt and pepper to taste. Set aside.

  • 3.

    Scramble Eggs Scramble the eggs in a small bowl using a fork.

  • 4.

    Cook Spinach, Eggs & Beans Heat 1 teaspoon of olive oil in a medium-sized skillet. Add the spinach and cook, until wilted about 1-2 minutes. Pour in the eggs and cook on a medium-low setting. Add the black beans and continue cooking until the mixture is set, about 1-3 minutes. Transfer the eggs to a bowl.

  • 5.

    Prepare the Quesadilla In a large skillet, warm two tortillas over medium-high heat. Sprinkle 2 tablespoons of cheese on one tortilla, then add the eggs on top. Sprinkle the other 2 tablespoons of cheese on top of the eggs and place the tortilla on top. Using the spatula, gently press the quesadilla together.

  • 6.

    Cook the Quesadilla Cook the quesadilla for 1 minute, then flip using the spatula. Cook for another 1-2 minutes, or until the tortilla appears lightly brown and crispy.

  • 7.

    Cut & Serve Cut into triangles and serve with 2 tablespoons mashed avocado.

  • 8.

    Wash Hands Wash hands with soap and water.

Recipe adapted from cookieandkate.com

Nourishment Notes

Spinach

Spinach is a nutrient powerhouse. It’s packed with antioxidants to help reduce inflammation associated with psoriatic disease. It also contains nutrients and vitamins that may help lower the risk of heart disease and diabetes.

Avocado

Avocados are both a fruit and a fat, and contain a variety of vitamins, minerals and antioxidants to help keep your body working it’s best.

Black Beans

Black beans contain healthy amounts of fiber to help with heart health and digestive regularity. They also contain plant protein to help build and maintain muscle, and folate to aid in the growth of new and healthy cells.

Eggs

Eggs are an excellent source of lean protein to help grow new cells. Eggs also contain lutein that may promote eye health and choline important for memory.

PD Cooking Tips

  • Ask for Assistance

    Ask a friend or family member to help prepare this dish when energy levels are low.

  • Use Immersion Blender

    If available, use an immersion blender to mash the avocado. It can also be used to whisk the eggs together.

  • Use Pizza Cutter

    A pizza cutter can be used to cut the quesadilla into triangles.

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