Healthy Breakfast Quesadillas

Monday, January 21st 2008, 7:26 am
By: News 9

Chef Trina Cooks up some Healthy Breakfast Quesadillas.

Breakfast Quesadilla (Makes 4)  

Whole-Wheat Tortilla                                                 

4 each Whole Eggs                                                                 

4 each Egg Whites                                                                  

4 each Low-fat Monterey Jack Cheese                        

½ cup Grilled Peppers and Onions                                               

½ cup Shredded Ham, lean                                                       

½ cup Scramble eggs

In skillet with non-stick spray place in wheat tortilla, place on one side.  Add the peppers and onions, shredded ham, then cheese.  Fold in half, place on pannini grill or in a pan.  Grill or pan fry on both sides.  Serve with roasted new potatoes and your favorite salsa.

Nutrition Information: One serving (1/4 th or recipe, or one quesadilla) provides 325 calories, 23 grams protein, 11 grams fat, 3.5 grams saturated fat, 32 grams carbohydrate, 4 grams fiber, 244 mg cholesterol and 507 mg sodium.   A word about eggs... one egg yolk has about 213 mg cholesterol.  The American Heart Association recommends limiting saturated fat, trans fat and cholesterol.  In this recipe, the cholesterol content is lowered by using fewer egg yolks and capitalizing on the egg white.  (egg whites do not contain cholesterol).