Preparation time: 5 minutes
Cooking time: 20 minutes
Serving size: 12
Original At http://daa.asn.au/for-the-public/smart-eating-for-you/recipes/browse/
Ingredients
- 12 mini flour tortillas
- 2 x 400g baked beans in tomato sauce (preferably salt reduced) NB1
- 100g sliced lean ham, chopped (Skinless Chicken or lean veal, beef game can also be used)
- 1 chopped tomato
- 3 egg whites.
- 1/3 cup milk (I use Heart Active.)
Directions
- Heat tortillas in a microwave oven for 20 seconds then cut a small incision from the centre of the tortilla to the outer edge to enable you to form a neat circle when pressing into the moulds. Press flour tortillas into 12 x cup capacity greased muffin pans and bake in a preheated oven of 160 C for 7 minutes.
- Remove from oven and place 2 tablespoonful of baked beans into each tortilla.
- Beat the egg whites and milk together so that they blend together and pour over the baked beans.
- Divide the ham and tomato between the 12 cups.
- Return to oven for a further 10 minutes, or until the beans are hot and the tortillas crisp and lightly golden.
NB1 Baked beans contains sugar which effects some diabetics, if this is the case use fresh beans or soaked dried beans or eliminate from your food plan.
BREAKFAST QUESADILLAS WITH BLACK BEANS, SPINACH AND MUSHROOMS
These are delicious any time of day – for brunch, lunch or a light evening meal.
Ingredients
- 1 tbsp olive oil
- 200g (7oz) fresh button mushrooms, wiped clean and sliced
- 1 garlic clove, crushed
- 400g (14oz) can black beans, drained and rinsed or dried soaked overnight in water.
- 1 vine-ripened tomato, diced
- 4 large wholegrain tortillas
- table spoon grated cheddar cheese (if you need extra dairy, can be omitted.)
- 1 cup firmly packed baby English spinach leaves
- Hot diced chilli, to taste
- Olive oil spray, for toasting
- ⅓ cup natural yoghurt
- Coriander (cilantro) leaves, to garnish
Instructions.
Heat the olive oil in a large non-stick frying pan over medium–high heat. Add the mushrooms and cook, stirring, for 3–4 minutes or until golden.
Add the garlic and cook for 30 seconds or until fragrant.
Add the beans and tomato and cook for 1 minute or until heated through.
Season to taste with ginger and freshly ground black pepper.
Set aside.
Preheat a sandwich press. Spread a quarter of the mushroom mixture over half of a tortilla. Top with the spinach leaves, and chilli to taste.
Fold the tortilla over to enclose the filling. Repeat with the remaining tortillas and fillings.
Cook in batches in the sandwich press for 3 minutes or until the quesadillas are crisp. (Alternatively cook in a large stone-ware frying pan for 2 minutes each side.)
Serve with a dollop of yoghurt, garnished with coriander.
Per serving
340 calories/1435kJ;
16g protein;
12g fat (includes 4g saturated fat; saturated : unsaturated fat ratio = 0.5);
36g available carbs (includes 7g sugars and 29g starch);
10g fibre;
