Tex Mex Scrambled Breakfast Tacos with Black Beans
- Suitable for diets:
- High-Protein
- Vegetarian
Why Diabetes Friendly?
High in Fiber from Black Beans:
Black beans are a good source of fiber, which helps regulate blood sugar levels by slowing down the absorption of glucose.
Lean Protein from Eggs and Black Beans:
Eggs and black beans provide lean protein, which can help promote satiety and stabilize blood sugar levels.
Controlled Carbohydrates:
Whole grain tortillas and black beans provide complex carbohydrates that are digested more slowly, leading to gradual increases in blood sugar levels.
Healthy Fats from Avocado:
Including avocado slices provides healthy fats that can improve insulin sensitivity and promote heart health.
Ingredients
- egg 4
- taco seasoning (reduced sodium) ½ tsp
- salt 1/8 tsp
- pepper 1/8 tsp
- olive oil 1 tbsp
- black beans (canned, rinsed & drained) ¼ cup
- tortilla (small, whole wheat ) 4
- salsa (store-bought ) ¼ cup
- cheddar cheese (shredded) 2 tbsp
- arugula 1 cup
- avocado (ripe ) ½
Optional garnish:
- jalapeno
- lime
- cilantro
Cooking Tips
Cooking from Scratch:
If using dried black beans, soak them overnight and then cook them until tender. Alternatively, use canned black beans for convenience, but rinse them well to reduce sodium content.
Tortilla Options:
Opt for whole grain, corn, or low-carb tortillas to reduce the overall carbohydrate content of the tacos.
Spice Blend:
Use Tex-Mex spices like chili powder, cumin, and paprika to season the fillings for authentic flavour.
Proper Egg Preparation:
Scramble or fry the eggs to your preference, ensuring they are cooked but still moist.
Balanced Fillings:
Distribute the fillings evenly among the tortillas to ensure each taco is well-balanced in flavour and texture.
Instructions
- In a bowl, whisk the eggs and season with taco seasoning, salt and pepper. To a skillet, heat olive oil over medium heat and pour in the beaten eggs. Once eggs start to set, mix in black beans and stir to combine. Once eggs are fully set, remove from heat.4 egg, ½ tsp taco seasoning, 1 tbsp olive oil, ¼ cup black beans
- Divide the scrambled eggs among tortillas, placing a portion in the center of each tortilla.4 tortilla
- Top each taco with salsa, avocado slices, shredded cheese, and arugula. Option to garnish with slice jalapeno, cilantro, and a squeeze of lime juice¼ cup salsa, 2 tbsp cheddar cheese, 1 cup arugula, ½ avocado, jalapeno, lime, cilantro
FAQ
Can I make these tacos ahead of time?
You can prepare the fillings in advance and assemble the tacos just before serving to maintain their freshness and texture.
How do I prevent soggy tortillas?
Warm the tortillas briefly in a dry skillet or microwave them for a few seconds before assembling the tacos. This helps prevent them from becoming soggy when filled.
How do I store leftovers?
Store any leftover fillings in separate airtight containers in the refrigerator and reheat them before assembling fresh tacos.
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