When helping clients with their diets one of the most common challenges I come across is not getting enough protein at Breakfast. You need 25 to 30 grams protein at breakfast and most people don't get that much. Often the solution is to add a Smoothie at Breakfast. When there is time to cook here is one of my favorite recipes for a protein packed breakfast. This makes a good weekend breakfast.
½ cup low sodium tomato sauce
2 Tbsp. hot sauce – may use more or less as desired
¼ cup fat free, low sodium refried or regular black beans
¼ tsp. Mexican oregano
1/8 tsp. dried epazote, may leave out (if using fresh use ½ tsp. chopped)
1 tsp. cilantro, chopped – plus extra to sprinkle on top if desired
1 clove garlic, minced
2 corn tortillas, warmed
¼ cup green peas, warmed
1 Tbsp. cheddar cheese (may substitute another cheese like Monterrey jack)
Mix tomato sauce and hot sauce in a small saucepan. Heat over medium heat until warm. Keep warm.
In a separate sauce pan, over medium heat, mix together and heat black beans, oregano, epazote, cilantro and garlic. Keep warm.
Prepare 2 fried eggs.
Place 1 corn tortilla on plate and spread black bean mixture over tortilla. Add 1 fried egg. Then top with ½ of tomato sauce mixture. Add second warm corn tortilla and top with second egg. Add the remaining tomato sauce mixture, peas and cheddar cheese. Sprinkle on extra chopped cilantro if desired.
Nutritional analysis per serving: 412 calories, 26 g. protein, 8 g. fiber, 16 g. fat, 208 mg. calcium, 359 mg. sodium.
posted on 4/23/2021