Ingredients
Pico de Gallo
- 1 Tomato diced
- ¼ cup Onion diced
- ¼ cup Fresh cilantro chopped
- 1 Jalapeño pepper seeded and finely diced
- 1 tsp Lime juice
- Salt to taste
- Black pepper to taste
Breakfast Quesadilla
- 4 oz Breakfast sausage links (pork, chicken, or plant-based)
- ½ cup Onion diced
- ½ cup Green bell pepper diced
- 4 Eggs beaten
- 2 Flour tortillas
- 1 cup Cheddar cheese shredded
- Nonstick spray for cooking
- 1 Avocado ripe, sliced
Fruit
- 2 cups Mixed fruit e.g. strawberries, blueberries, banana slices, washed and prepared as needed
Orange Juice
- 16 oz Orange juice cold
Instructions
- Prepare all ingredients as listed. Wash and cut fruit as needed.
- Make the pico de gallo: In a bowl, combine tomato, onion, cilantro, jalapeño, lime juice, salt, and black pepper. Mix well and set aside.
- Cook sausage: In a skillet over medium heat, cook breakfast sausage until browned. Add diced onion and bell pepper, and sauté until softened.
- Scramble eggs: Pour beaten eggs into the skillet with sausage and vegetables. Cook, stirring occasionally, until eggs are fully scrambled.
- Assemble quesadillas: Lay tortillas flat. Spread egg mixture over half of each tortilla. Sprinkle it with cheddar cheese. Fold tortillas in half to form half-moons.
- Cook quesadillas: Spray a clean skillet with nonstick spray. Cook quesadillas 2–3 minutes per side until golden brown and cheese is melted.
- Serve: Cut quesadillas into wedges, top with avocado slices, and serve with pico de gallo, fruit, and orange juice.
Nutrition
Calories: 1064kcal | Carbohydrates: 94g | Protein: 42g | Fat: 61g | Saturated Fat: 22g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 25g | Trans Fat: 0.2g | Cholesterol: 425mg | Sodium: 1105mg | Potassium: 1824mg | Fiber: 15g | Sugar: 53g | Vitamin A: 3263IU | Vitamin C: 181mg | Calcium: 573mg | Iron: 6mg
Breakfast Quesadilla
Ingredients
Pico de Gallo
- 1 Tomato diced
- ¼ cup Onion diced
- ¼ cup Fresh cilantro chopped
- 1 Jalapeño pepper seeded and finely diced
- 1 tsp Lime juice
- Salt to taste
- Black pepper to taste
Breakfast Quesadilla
- 4 oz Breakfast sausage links (pork, chicken, or plant-based)
- ½ cup Onion diced
- ½ cup Green bell pepper diced
- 4 Eggs beaten
- 2 Flour tortillas
- 1 cup Cheddar cheese shredded
- Nonstick spray for cooking
- 1 Avocado ripe, sliced
Fruit
- 2 cups Mixed fruit e.g. strawberries, blueberries, banana slices, washed and prepared as needed
Orange Juice
- 16 oz Orange juice cold
Instructions
- Prepare all ingredients as listed. Wash and cut fruit as needed.
- Make the pico de gallo: In a bowl, combine tomato, onion, cilantro, jalapeño, lime juice, salt, and black pepper. Mix well and set aside.
- Cook sausage: In a skillet over medium heat, cook breakfast sausage until browned. Add diced onion and bell pepper, and sauté until softened.
- Scramble eggs: Pour beaten eggs into the skillet with sausage and vegetables. Cook, stirring occasionally, until eggs are fully scrambled.
- Assemble quesadillas: Lay tortillas flat. Spread egg mixture over half of each tortilla. Sprinkle it with cheddar cheese. Fold tortillas in half to form half-moons.
- Cook quesadillas: Spray a clean skillet with nonstick spray. Cook quesadillas 2–3 minutes per side until golden brown and cheese is melted.
- Serve: Cut quesadillas into wedges, top with avocado slices, and serve with pico de gallo, fruit, and orange juice.
Nutrition
Calories: 1064kcalCarbohydrates: 94gProtein: 42gFat: 61gSaturated Fat: 22gPolyunsaturated Fat: 7gMonounsaturated Fat: 25gTrans Fat: 0.2gCholesterol: 425mgSodium: 1105mgPotassium: 1824mgFiber: 15gSugar: 53gVitamin A: 3263IUVitamin C: 181mgCalcium: 573mgIron: 6mg
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