ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Soft Tacos with Green Chile–Cilantro Rice and Egg

Photo: Oxmoor House
Yield 4 servings (serving size: 2 tacos)
This versatile dish can be served for breakfast, lunch, or dinner.


  • 3 tablespoons fat-free milk
  • 6 large egg whites
  • 2 large eggs
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped tomato
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 (4.5-ounce) can chopped green chiles, undrained
  • 1 cup hot cooked brown rice
  • Cooking spray
  • 8 corn tortillas {Check for Gluten}
  • 4 lime wedges (optional)

Nutrition Information

  • calories 309
  • fat 8.8 g
  • satfat 1.4 g
  • monofat 4.5 g
  • polyfat 1.8 g
  • protein 12.3 g
  • carbohydrate 44.2 g
  • fiber 3.3 g
  • cholesterol 106 mg
  • iron 0.9 mg
  • sodium 758 mg
  • calcium 42 mg

How to Make It

  1. Combine first 3 ingredients in a medium bowl, stirring with a whisk.

  2. Combine onion and next 6 ingredients in another medium bowl, stirring with a spoon. Add rice; stir gently. Cover and keep warm.

  3. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add egg mixture to pan; cook over medium heat 2 minutes. Do not stir until mixture begins to set on bottom. Draw a heat-resistant spatula through egg mixture to form large curds. Do not stir constantly. Egg mixture is done when thickened, but still moist. Remove from heat.

  4. Warm tortillas according to package directions. Spoon scrambled egg evenly over tortillas; top evenly with rice mixture, and fold in half. Serve with lime wedges, if desired.

Cooking Light Gluten-Free Cookbook