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Breakfast Enchiladas

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Breakfast Enchiladas






  • 1 ¼ cups cooked black beans, drained
  • 1 cup chunky salsa, divided
  • 1 ½ cups frozen egg substitute, thawed (or 3 whole eggs and 3 egg whites)
  • ¼ tsp. salt
  • ½ tsp. ground cumin
  • ⅛ tsp. ground red pepper
  • Vegetable cooking spray
  • ½ cup fresh or frozen corn kernels
  • ½ cup sliced green onion
  • 6 (7-inch) flour tortillas, warmed
  • ½ cup (2 oz.) shredded reduced-fat Monterey Jack cheese
  • ½ cup plus 1 Tbsp. nonfat sour cream


  1. Combine black beans and ¼ cup salsa in a bowl; mix with a fork, mashing beans coarsely. Set aside.
  2. Combine egg substitute and spices in a bowl; mix well. Coat a large nonstick skillet with cooking spray; place over medium heat.
  3. Add corn and green onion; saute 2 minutes. Pour egg mixture evenly in skillet; cook, stirring occasionally, until set.
  4. Spoon bean mixture evenly down centers of tortillas; spoon egg mixture evenly on top of bean mixture. Sprinkle evenly with cheese. Roll up; place seam side down in a 12x8x2-inch baking dish; cover with foil and bake at 350 degrees for 10 to 15 minutes or until hot.
  5. To serve, top each enchilada with 2 tablespoons remaining salsa and 1 ½ tablespoons nonfat sour cream

Nutritional Analysis:
Calories: 320
Fat: 11 g (2 g Saturated)
Cholesterol: 5 mg
Sodium: 580 mg
Protein: 18 g
Carbohydrates: 39 g
Fiber: 5 g

Recipe provided by Cooper Clinic Nutrition Services