Easy Dr. Weil's Rancheros Recipe and Bestlowcarbs.com's Recipe makeover

1 Serving

This is a good brunch or lunch dish. Look for a brand of canned, low fat and low sodium all natural refried beans. (Or, make your own.) Most of the fat in this dish is "good fat" from the avocado; if you're trying to lose weight, you might skip the avocado or substitute apple or pear.

Ingredients:
1 whole wheat flour tortilla
1/4 cup soy beans
1 egg (preferably organic)
2 tbsp salsa
1/4 avocado

Instructions:

Heat the tortilla in the oven briefly until it is slightly crisp. In the meantime, fry the egg and heat up the refried beans in the microwave. Assemble thedish by putting the beans on the crisp tortilla and topping with the fried egg. Garnish with salsa and avocado slices.

Nutritional Information:

Per serving:
297 calories
15 g total fat (3 g sat)
187 mg cholesterol
32 g carbohydrate
13 g protein
7 g fiber
386 mg sodium

Too high in carbs? Read our recipe makeover:

Ingredients:

1 Mama Lupe's Low-Carb Tortilla
1/4 cup cooked soybeans
1 egg
2 tbsp salsa
1/4 California avocado (black skin)


Instruction - same as the above

Carbohydrates Per serving:
9.5 carb grams comparing with 32 g in the initial recipe!

 

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