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Southwestern Egg White Quesadilla

Southwestern Egg White QuesadillaA low-fat take on southwestern fare, this simple quesadilla brings together the earthy flavors of black beans and cumin combined with fluffy, scrambled egg whites, fresh grape tomatoes and piquant Monterey jack cheese.

Recipe Ingredients:

1 cup (8 ounces) AllWhites, 100 percent liquid egg whites
1/2 cup black beans, drained, rinsed
1/3 cup grape tomatoes, quartered
1/4 teaspoon ground cumin
2 (7 or 8-inch) whole-wheat tortillas, cut in half
1/4 cup (1 ounce) Pepper Jack cheese, shredded

Cooking Directions:

  1. Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Add AllWhites. As eggs start to set, use spatula to lift edge, letting uncooked eggs flow to bottom of skillet. Cook until AllWhites are set but still moist. Stir in black beans. Cook one to two minutes or until beans are heated through. Sprinkle on tomatoes and cumin once eggs are cooked.
  2. Spray one side of each tortilla half with nonstick cooking spray. Place tortilla on cookie sheet, sprayed side down. Spoon about 1/2 cup AllWhites mixture on one side of each tortilla. Top each with 1 tablespoon cheese. Fold other half tortilla over mixture, pressing lightly to create quesadilla sandwich (quesadillas will be full).
  3. Heat broiler on HIGH. Broil two minutes, with quesadillas four to six inches from heat, or until tops are lightly browned. Carefully turn quesadillas over. Continue to broil one to two minutes or until other side is light golden brown.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 278, Fat: 7 g, Cholesterol: 13 mg, Sodium: 648 mg, Carbohydrate: 31 g, Dietary Fiber: 11 g, Protein: 29 g.

Dietary Exchanges: 2 starch, 3 lean meat.

Recipe and photograph provided courtesy of; through ARA Content.