This diabetes-friendly recipe makes 2 servings.
- Calories per serving: 290.
- Protein: 16 grams.
- Total carbohydrates: 15 grams.
- Total fat: 16 grams.
Ingredients:
- 2 eggs.
- 1 teaspoon of cooking oil.
- 1 cup spinach, roughly chopped.
- ¼ cup cooked black beans.
- 1 medium whole grain tortilla.
- ½ cup shredded cheese (a type that melts well, such as cheddar or Monterey Jack), divided.
- Hot sauce (like Cholula).
- Sea salt to taste.
Instructions:
1. To cook eggs, heat 1 teaspoon oil in a medium-sized skillet (well-seasoned cast iron or nonstick) over medium heat until shimmering. Add chopped spinach and cook, stirring often, until wilted, about 1 to 2 minutes. Add the black beans to the pan. Pour in the scrambled eggs and cook, stirring often, until the eggs are just set, about 1 to 3 minutes. Transfer the mixture to a bowl to suspend cooking (the eggs will finish cooking in the quesadilla).
2. To cook the quesadilla, reheat the tortilla over medium heat, turning occasionally. Once the pan and tortilla are hot, sprinkle half of the quesadilla with ¼ cup cheese. Top the cheese with scrambled eggs, then top the scrambled eggs with almost ¼ cup of cheese, reserving about 1 tablespoon of cheese for later. Press half of empty tortilla over toppings.
3. Let the bottom of the quesadilla cook for a minute, then carefully flip the quesadilla with a spatula. Immediately sprinkle the remaining tablespoon of cheese on the hot side of the quesadilla and let it melt while the other side cooks for a few minutes. Flip the quesadilla again and let the cheese sizzle in the quesadilla for about 2 minutes. Use the spatula to get under the side of the melted cheese and flip again. Cook this side for a few more minutes if necessary, until both sides are a nice golden brown color and crispy.
4. Transfer the quesadilla to a cutting board to cool for a few minutes, then cut each quesadilla into 2 slices using a pizza cutter or very sharp knife.
Stauffer notes that you should check the nutrition label on your tortilla, as the total carb count can vary greatly depending on the brand. Choose one that has less than 20 grams of total carbs to keep this meal going. low carb.