Blanco Huevos Rancheros
Per ServingBlanco Huevos Rancheros |
||
|---|---|---|
| Makes: 4 servings | ||
| Serving Size: 1 topped tortilla | ||
| Calories | 155 | |
| Fat | 6 | g |
| Saturated Fat | 1.5 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 15 | g |
| Fiber | 3 | g |
| Sugars | 3 | g |
| Cholesterol | 5 | mg |
| Sodium | 345 | mg |
| Potassium | 305 | mg |
| Protein | 12 | g |
| Phosphorus | 135 | mg |
| Choices: Starch 1, Lean Protein 1, Fat 0.5 | ||
- Makes: 4 servings
- Serving Size: 1 topped tortilla
- Preparation Time: 15 minutes
- Cooking Time: 13 minutes
Ingredients
| 4 | (6-inch) organic corn tortillas | |
| Natural oil cooking spray | ||
| 8 | large | egg whites or 1 cup 100% pasteurized liquid egg whites |
| 1/4 | tsp. | freshly ground black pepper |
| 1/8 | tsp. | sea salt |
| 3 | Tbsp. | shredded pepper jack or Monterey Jack cheese |
| 1/2 | Hass avocado, peeled, pitted, and diced | |
| 1/4 | cup | tomatillo (green) salsa |
| 1/4 | cup | fat-free plain Greek yogurt (or quark) |
| 1 | small | jalapeño pepper, seeded and minced |
| 1 | Tbsp. | chopped fresh cilantro |
Directions
- Preheat the oven to 475 F. Lightly coat both sides of the corn tortillas with cooking spray and place them on a baking sheet. Bake the tortillas until crisp and lightly browned, about 4 minutes per side. Remove the tortillas from the oven and let them cool on the baking sheet.
- Meanwhile, place a large nonstick skillet over medium heat. Add the egg whites and scramble them until done, about 5 minutes. Immediately stir in the pepper, salt, and cheese.
- Place a scoop of cheesy egg whites on top of each crisp tortilla. Top each with equal portions of the avocado, salsa, yogurt, jalapeño, and cilantro, and serve.
Adapted from The All-Natural Diabetes Cookbook by Jackie Newgent, RDN, CDN.
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