Egg and Cheese Breakfast Tacos with Homemade Salsa

Vegetarian
Gluten Free
Health score
7%
Egg and Cheese Breakfast Tacos with Homemade Salsa
45 min.
4
342kcal

Suggestions

Ingredients

  • 6-inch corn tortillas 
  • large eggs lightly beaten
  • tablespoons cilantro leaves fresh chopped
  • teaspoon garlic divided minced
  • 0.3 cup green onions chopped
  • 0.3 teaspoon ground cumin 
  • teaspoon jalapeno minced
  • 0.3 teaspoon kosher salt 
  • teaspoons juice of lime fresh divided
  • tablespoon milk 1% low-fat
  • teaspoons cup heavy whipping cream sour reduced-fat
  • ounces monterrey jack cheese shredded with jalapeno peppers
  • 0.3 cup onion red chopped
  • cup refried beans organic
  • cup tomatoes chopped

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine first 5 ingredients in a small bowl. Stir in 2 teaspoons juice and 1/2 teaspoon garlic.
  2. Combine beans, remaining 2 teaspoons juice, remaining 1/2 teaspoon garlic, and cumin in another bowl.
  3. Combine milk and eggs in a medium bowl; stir with a whisk.
  4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  5. Add green onions to pan; saut 1 minute, stirring frequently. Stir in egg mixture; cook 3 minutes or until soft-scrambled, stirring constantly.
  6. Remove from heat.
  7. Warm tortillas according to package directions.
  8. Spread 1 tablespoon bean mixture on each tortilla. Spoon about 2 tablespoons egg mixture down center of each tortilla. Top each tortilla with 1 tablespoon tomato mixture, 1 tablespoon cheese, and 1 teaspoon sour cream.

Nutrition Facts

Calories342kcal
Protein22.74%
Fat36.64%
Carbs40.62%

Properties

Glycemic Index
78.13
Glycemic Load
12.4
Inflammation Score
-7
Nutrition Score
16.405652149864%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.27mg
Luteolin
0.02mg
Isorhamnetin
0.5mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
3.12mg

Nutrients percent of daily need

Calories:342.12kcal
17.11%
Fat:13.93g
21.43%
Saturated Fat:5.86g
36.63%
Carbohydrates:34.74g
11.58%
Net Carbohydrates:28.08g
10.21%
Sugar:4.21g
4.67%
Cholesterol:294.6mg
98.2%
Sodium:717.22mg
31.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.45g
38.91%
Selenium:28.79µg
41.13%
Phosphorus:401.3mg
40.13%
Vitamin B2:0.46mg
27.33%
Fiber:6.66g
26.66%
Calcium:239.79mg
23.98%
Vitamin A:1002.36IU
20.05%
Vitamin K:17.44µg
16.61%
Iron:2.92mg
16.23%
Vitamin B6:0.32mg
15.97%
Zinc:2.26mg
15.04%
Magnesium:59.15mg
14.79%
Vitamin B12:0.84µg
14.03%
Manganese:0.28mg
13.88%
Folate:53.84µg
13.46%
Vitamin B5:1.32mg
13.16%
Vitamin C:10.37mg
12.57%
Vitamin D:1.64µg
10.95%
Potassium:370.02mg
10.57%
Copper:0.18mg
8.84%
Vitamin E:1.3mg
8.65%
Vitamin B1:0.11mg
7.49%
Vitamin B3:1.16mg
5.81%
Source:My Recipes