This diabetes-friendly recipe yields 2 servings.
- Calories per serving: 290.
- Protein: 16 grams.
- Total carbohydrate: 15 grams.
- Total fat: 16 grams.
- 2 eggs.
- 1 teaspoon cooking oil.
- 1 cup spinach, roughly chopped.
- ¼ cup cooked black beans.
- 1 medium whole-grain tortilla.
- ½ cup shredded cheese (a type that melts well, such as cheddar or Monterey Jack), divided.
- Hot sauce (such as Cholula).
- Sea salt to taste.
1. To cook the eggs, heat 1 teaspoon of oil in a medium-sized skillet (either well-seasoned cast iron or nonstick) over medium heat until shimmering. Add the chopped spinach, and cook, stirring often until wilted, about 1 to 2 minutes. Add the black beans to the skillet. Pour in the scrambled eggs, and cook, stirring often, until the eggs are just set, about 1 to 3 minutes. Transfer the mixture to a bowl to pause the cooking process (the eggs will finish cooking in the quesadilla).
2. To cook the quesadilla, warm the tortilla over medium heat, flipping occasionally. Once the pan and tortilla are warm, sprinkle one half of the quesadilla with ¼ cup cheese. Top the cheese with scrambled eggs, then top the scrambled eggs with almost ¼ cup cheese, reserving about 1 tablespoon of cheese for later. Press the empty tortilla half over the toppings.
3. Let the bottom side of the quesadilla cook for a minute, then carefully flip the quesadilla with a spatula. Immediately sprinkle the remaining tablespoon of cheese over the hot side of the quesadilla, and let it melt as the other side cooks for a couple of minutes. Flip the quesadilla again, and let the cheese sizzle into the quesadilla for about 2 minutes. Use the spatula to get underneath the melty cheese side, and flip again. Cook that side for a couple more minutes if necessary, until both sides are a nice, crisp, golden brown.
4. Transfer the quesadilla to a cutting board to cool for a few minutes, then slice each quesadilla into 2 slices, using a pizza cutter or a very sharp knife.
Stauffer notes that you need to check the nutrition label of your tortilla as the total number of carbs can vary widely depending on the brand. Select one that has less than 20 grams of total carbs to keep this meal low-carb.