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Egg and Cheese Breakfast Tacos with Homemade Salsa

Yield 4 servings (serving size: 2 tacos)
Corn tortillas have a fraction of the sodium in flour ones, and they also contribute a pleasingly chewy texture. Round out breakfast with fresh mango slices.

Ingredients

  • 1 cup chopped tomato
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon minced jalapeno pepper
  • 1/4 teaspoon kosher salt
  • 4 teaspoons fresh lime juice, divided
  • 1 teaspoon minced garlic, divided
  • 1 cup organic refried beans
  • 1/4 teaspoon ground cumin
  • 1 tablespoon 1% low-fat milk
  • 6 large eggs, lightly beaten
  • Cooking spray
  • 1/4 cup chopped green onions
  • 8 (6-inch) corn tortillas {Check for Gluten}
  • 1/2 cup (2 ounces) shredded Monterey Jack cheese with jalapeno peppers
  • 8 teaspoons reduced-fat sour cream

Nutrition Information

  • calories 334
  • fat 13.3 g
  • satfat 5.5 g
  • monofat 4.2 g
  • polyfat 2.3 g
  • protein 19 g
  • carbohydrate 34 g
  • fiber 6.5 g
  • cholesterol 289 mg
  • iron 2.9 mg
  • sodium 407 mg
  • calcium 201 mg

How to Make It

  1. Combine first 5 ingredients in a small bowl. Stir in 2 teaspoons juice and 1/2 teaspoon garlic. Combine beans, remaining 2 teaspoons juice, remaining 1/2 teaspoon garlic, and cumin in another bowl.

  2. Combine milk and eggs in a medium bowl; stir with a whisk. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add green onions to pan; sauté 1 minute, stirring frequently. Stir in egg mixture; cook 3 minutes or until soft-scrambled, stirring constantly. Remove from heat.

  3. Warm tortillas according to package directions. Spread 1 tablespoon bean mixture on each tortilla. Spoon about 2 tablespoons egg mixture down center of each tortilla. Top each tortilla with 1 tablespoon tomato mixture, 1 tablespoon cheese, and 1 teaspoon sour cream.

Cook's Notes

Fresh-made salsa tastes more vibrant than bottled, and you control the added sodium, but you can also substitute fresh salsa from the grocery store, if you like. You'll find it in refrigerated tubs in the produce section.

Cooking Light Gluten-Free Cookbook