Egg and Cheese Breakfast Tacos with Homemade Salsa

Egg and Cheese Breakfast Tacos with Homemade Salsa Recipe
Photo: Randy Mayor; Styling: Leigh Ann Ross
Fresh-made salsa tastes more vibrant than bottled, and you control the added sodium. The cheese and sour cream add salty notes to these 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.

Yield:

4 servings (serving size: 2 tacos)

Recipe from

Nutritional Information

Calories 334
Caloriesfromfat 36 %
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

Ingredients

1 cup chopped tomato
1/4 cup chopped red onion
2 tablespoons chopped fresh cilantro
1 teaspoon minced jalapeño 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
1/2 cup (2 ounces) shredded Monterey Jack cheese with jalapeño peppers
8 teaspoons reduced-fat sour cream

Preparation

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 serving with 1 tablespoon tomato mixture, 1 tablespoon cheese, and 1 teaspoon sour cream.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Kathy Kitchens Downie, RD,

October 2008
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