Egg and Cheese Breakfast Tacos with Homemade Salsa

Fresh-made salsa tastes more vibrant than bottled, and you control the added sodium. The cheese and sour cream add salty notes to these tacos. Corn tortillas have a fraction of the sodium in flour ones, and they also contribute a pleasingly chewy texture. Round out breakfast with fresh mango slices.

Yield: 4 servings (serving size: 2 tacos)

Ingredients

• 1  cup  chopped tomato
• 1/4  cup  chopped red onion
• 2  tablespoons  chopped fresh cilantro
• 1  teaspoon  minced jalapeño pepper
• 1/4  teaspoon  kosher salt
• 4  teaspoons  fresh lime juice, divided
• 1  teaspoon  minced garlic, divided
• 1  cup  organic refried beans
• 1/4  teaspoon  ground cumin
• 1  tablespoon  1% low-fat milk
• 6  large eggs, lightly beaten
• Cooking spray
• 1/4  cup  chopped green onions
• 8  (6-inch) corn tortillas
• 1/2  cup  (2 ounces) shredded Monterey Jack cheese with jalapeño peppers
• 8  teaspoons  reduced-fat sour cream

Preparation

1. Combine first 5 ingredients in a small bowl. Stir in 2 teaspoons juice and 1/2 teaspoon garlic. Combine beans, remaining 2 teaspoons juice, remaining 1/2 teaspoon garlic, and cumin in another bowl.

2. Combine milk and eggs in a medium bowl; stir with a whisk. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add green onions to pan; sauté 1 minute, stirring frequently. Stir in egg mixture; cook 3 minutes or until soft-scrambled, stirring constantly. Remove from heat.

3. Warm tortillas according to package directions. Spread 1 tablespoon bean mixture on each tortilla. Spoon about 2 tablespoons egg mixture down center of each tortilla. Top each serving with 1 tablespoon tomato mixture, 1 tablespoon cheese, and 1 teaspoon sour cream.

Nutritional Information

Calories:

334 (36% from fat)

Fat:

13.3g (sat 5.5g,mono 4.2g,poly 2.3g)

Protein:

19g

Carbohydrate:

34g

Fiber:

6.5g

Cholesterol:

289mg

Iron:

2.9mg

Sodium:

407mg

Calcium:

201mg