May 3

Healthy Breakfast Quesadilla (high in protein!)

Recipes

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Happy Sunday!

I’m excited to share with you a breakfast I eat (almost!) everyday.  

It’s got lots of lean protein, it’s delicious and it’s customizable.  Kids love it!

Oh, and it takes less than 10 minutes to make.  It’s a great breakfast to enjoy while signing up for a virtual cooking summer camp for kids

Chef Eric’s Healthy Breakfast Quesadilla 

(Makes 1 quesadillas, but you can make more at once!)

Ingredients:
4 Eggs
2-3 slices lean healthy bacon or deli meat (see below)
½ oz low-fat skim mozzarella, grated
1 8”-10” flour tortilla
Oil
Kosher salt & Pepper
Optional:  Sauteed bell pepper & onion mixture

Parent Prep
Freshly grate the mozzarella (it melts and tastes better this way!)

Directions:  
In a bowl add 1 whole egg.  With the other 3 eggs, separate the whites from the yolks.  Add 3 egg whites to the bowl with the whole egg and the place remaining 3 yolks in a separate bowl.  To the egg white mixture, add a pinch of salt, pepper and whisk together.

In a large pan over medium high-heat, add the bacon and cook until crispy and browned, about 3-5 minutes, flipping halfway.  Remove to a plate and chop into smaller pieces.  

Add a bit of oil to the pan and add the “optional” bell pepper and onion mixture, the bacon and the eggs and cook over medium-heat. Add half the cheese on top and place the tortilla so it covers the whole pan.  Cook for 30-60 seconds, so the cheese melts.

Place a 12” plate on top of the pan and FLIP the pan 180 degrees.  The tortilla and eggs should fall onto the plate as one piece.  Now gently slide the torilla back on the pan with the egg mixture facing up.  Add cheese on top, then fold in half and crispy both sides, about 2-4 minutes.

Slice into triangles and serve with salsa!

Egg yolks:  I scramble these and give some to my dog with his morning kibble.  It’s good protein!

Video Tutorial:  That last part when I flip the tortilla is hard to explain in writing, so watch Chef J Kenji Alt-Lopez’s video on how to do it.  It’s shot Point of View style.   Link to video:

What I Love About This Recipe:

  •  You can customize it and add HEALTHY and lean bacon like turkey bacon or beef bacon (I found it at Ralphs, it’s good!).  You can also use deli ham or roast beef and it’s still delicious!
  • You can add veggies.  I cook a lot of bell pepper and onion in advance and can add it easily to the dish
  • You don’t need a lot of cheese, ½ oz to maximum 1oz  is plenty.
  • You don’t have to make it a quesadilla!  Make it a wrap and ditch the cheese.

This recipe has about 30% less calories than regular quesadillas and it’s basically an egg white scramble with a bit of extra protein wrapped in a tortilla.

Try it out!  You probably already have everything on hand: eggs, cheese, tortilla and some type of meat.  Throw in some veggies and have fun!

Get cooking, 
Chef Eric

P.S.  The Virtual Healthy Cooking Summer camp launched Friday May 1!  Here’s a 10% off discount that expires Friday May 8th, just for you parents who read my newsletters.  Code: LIFT10 at checkout!

Register for virtual summer cooking camp here


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Eric Horwitz

About LIFT

Eric founded LIFT Enrichment in 2010 because he wanted to help young kids develop their culinary skills so they could make healthy foods for friends and family for the rest of their lives.  He has worked with kids for over 15 years and enjoys their energy and enthusiasm for learning new things.  Eric studied abroad in Italy while at UCLA and discovered a passion for cooking.  

Eric Horwitz, Ceo of Lift

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