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Breakfast tacos

Kids will love this healthy, fun dish to start the day. It’s high in protein and filled with Mexican flavours.
Recipe and photo provided by CanolaInfo.org

4 servings / 20  min

Prep 12 min / Cook 8 min

Ingredients
  • 2 eggs
  • 5 egg whites
  • 2 tbsp (25 mL) skim milk
  • 1/4 tsp (1 mL) freshly ground black pepper
  • 1 (15 oz/425 mL) can low-sodium black beans, rinsed and drained 
  • 1/4 cup (50 mL) salsa
  • 1 tbsp (15 mL) canola oil
  • 4 whole wheat flour tortillas, 8-inch (20 cm)
  • 1/4 cup (50 mL) reduced-fat shredded cheddar cheese

Optional toppings:

  • cilantro
  • avocado
  • chopped green onions
  • salsa
  • non-fat Greek yogurt
Directions
  1. In medium mixing bowl, whisk together eggs, egg whites, skim milk and pepper.
  2. In medium skillet, heat black beans and salsa over medium heat for 5 minutes, stirring well. Set aside and keep warm. In large non-stick skillet, heat canola oil over medium heat. Cook eggs for 3 to 4 minutes, stirring occasionally to scramble.
  3. Place tortillas on work surface. Divide egg mixture equally in centre of each tortilla. Add black bean mixture and cheese evenly over eggs. Add desired toppings and serve immediately.
Nutritional info per serving (1 taco)
  • Calories: 390
  • Protein: 23 g
  • Total Fat: 10 g
    Saturated Fat: 1.5 g
    Cholesterol: 105 mg
  • Carbohydrates: 49 g
    Fibre: 11 g
    Sugars: 2 g
  • Sodium: 380 mg
  • Potassium 511 mg