Breakfast Quesadilla, Avocado Pico De Gallo, Coffee
Servings 2
Calories 476kcal
Ingredients
Avocado Pico de Gallo
- 1 cup Tomatoes diced
- 2 TBSP Onion finely chopped
- 2 cloves Garlic minced
- 1 tsp Jalapeño pepper minced
- 1 TBSP Fresh cilantro chopped
- 1 TBSP Lime juice
- 1/4 Avocado ripe, diced
Chicken Sausage
- 4 oz Ground chicken breast
- 1/4 tsp Dried sage
- 1/4 tsp Ground fennel seed
- 1/8 tsp Salt
- 1/4 tsp Black pepper
- 1/4 tsp Garlic powder
- 1/4 tsp Onion powder
- pinch Red pepper flakes
- 1/2 tsp Maple syrup
- pinch Ground nutmeg
Spinach Sausage Quesadilla
- 1 tsp Extra-virgin olive oil
- 1 cup Baby spinach
- 2 Eggs beaten
- 2 Egg whites
- 1 TBSP Cottage Cheese low fat
- 2 TBSP Mozzarella cheese skim milk (shredded)
- 2 TBSP Monterey jack cheese shredded
- 2 Whole wheat tortillas
Coffee
- Coffee
- Creamer optional
- Sweetener optional
Instructions
- Prepare the ingredients as listed.
- In a bowl, combine all the ingredients for the pico. Set aside.
- In a bowl combine the ingredients for the sausage.
- Heat olive oil in a skillet over medium heat. Sauté the sausage, breaking it into small pieces, until nicely browned.
- Stir spinach into the skillet and cook until wilted (1–2 minutes). In a bowl beat the eggs, egg whites, and cottage cheese. Add the mixture to the skillet cook until set stirring to scramble.
- Portion the mixture onto the tortillas, top with Mozzarella and Monterey Jack, and fold in half.
- Add oil to a pan over medium low heat. Cook the quesadilla on both sides until golden brown and cheese is melted. Cut into wedges.
- Brew and prepare the coffee to your liking.
- Serve quesadilla with avocado pico de gallo and coffee.
Nutrition
Calories: 476kcal | Carbohydrates: 31g | Protein: 30g | Fat: 26g | Saturated Fat: 9g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.2g | Cholesterol: 376mg | Sodium: 794mg | Potassium: 655mg | Fiber: 6g | Sugar: 5g | Vitamin A: 2733IU | Vitamin C: 21mg | Calcium: 308mg | Iron: 4mg