1 cup lowfat refried beans
1 tablespoon water
1/4 cup minced onions
1 garlic clove, minced
4 organic corn tortillas
nonstick cooking oil spray
4 eggs, (or egg whites)
1/2 cup green chile sauce (or diced roasted green chiles)
optional: 1/2 avocado
optional: 1/2 cup shredded nonfat mozzarella cheese
optional: additional salsa (try our homemade heirloom tomato chile salsa*)
In a small saucepan, combine refried beans with water, minced onions and garlic. Heat over low heat and stir until well mixed with a smooth consistency that isn't too thick or too thin. When you reach desired consistency, set aside.
In a larger nonstick skillet, heat tortillas, lightly coating each side with cooking oil spray and turning once on each side (about two minutes). Remove from heat and keep warm (you may choose to skip this step and warm the tortillas in the microwave).
Using the same skillet, lightly spray again with the cooking oil spray. Carefully crack each egg (this may be easier to do 2 at a time) and cook "sunny side up" style or if you prefer them scrambled you may do that as well. When the eggs are almost done, you may turn off the heat under the skillet and assemble the tortillas. Place 2 tortillas on each plate. Mound about 2 tablespoons of the bean mixture on each tortilla. Place 2 eggs on top and top with about 2 tablespoons of green chile sauce (or diced green chiles) and a small slice of avocado.
Per with whole eggs, cheese and avocados): 520 Calories; 17g Fat; 37g Protein; 54g Carbohydrate; 16g Dietary Fiber; 429mg Cholesterol; 878mg Sodium.
(without avocado or cheese) Per Serving: 479 Calories; 17g Fat; 28g Protein; 53g Carbohydrate; 16g Dietary Fiber; 424mg Cholesterol; 656mg Sodium.
(using egg whites and without avocado or cheese) Per Serving: 365 Calories; 7g Fat; 23g Protein; 53g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 625mg Sodium.