Best-Tasting Vegetarian Foods (cont.)

Ingredients:
2 corn tortillas
Canola cooking spray
2 large eggs (use a higher omega-3 brand, if available)
1/2 cup egg substitute
2 links Boca Italian Meatless Sausage (or similar product), partially thawed and coarsely chopped
2/3 cup canned black beans, rinsed and drained (or use canned or cooked pinto or kidney beans)
1/4 cup chopped green onions (the white and part of the green)
2 ounces shredded reduced-fat cheese of your choice (sharp cheddar, Jack, or other)
1/4 cup salsa of your choice
1/4 large avocado, thinly sliced

Preparation:

  1. Coat both sides of a corn tortilla with canola cooking spray; place in a nonstick frying pan over medium-high heat. When underside is lightly brown, flip tortilla over to brown other side. Remove from frying pan and repeat with the second corn tortilla. Set the tortillas aside.
  2. With fork, whisk or electric mixer, beat eggs with egg substitute until well blended.
  3. Add the meatless Italian sausage chunks to the same frying pan as the tortillas (adding another coat of cooking spray, if needed) and cook over medium-high heat until hot throughout and lightly brown in some areas. Reduce heat to medium or medium-low (if your stove runs hot); pour in the egg mixture and gently stir with the sausage pieces until egg is almost cooked throughout (1 to 2 minutes). Turn off the heat; stir in the black beans and green onions. Sprinkle cheese over the top of the egg mixture. Cover pan and let the mixture sit for a couple of minutes to melt the cheese and blend flavors.
  4. Place each prepared corn tortilla on a plate. Spoon half of the egg mixture on top of each tortilla, then top with half the salsa and half the avocado slices.

Yield: 2 servings
Nutrition Information: Per serving: 448 calories, 37.4 g protein, 36.4 g carbohydrate, 17 g fat, 5 g saturated fat, 233 mg cholesterol, 8.3 g fiber, 1318 mg sodium. Calories from fat: 34%.

Published August 2008.


Recipes provided by Elaine Magee; ©2008 Elaine Magee

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.


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