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Feta spinach breakfast tacos (video)

April 10, 2018 | UC Irvine Health
healthy high protein feta spinach breakfast tacos

Who says tacos are just a lunch or dinner food?

Wrap protein and three vegetables inside corn tortillas and you have a tasty, warm breakfast that just happens to help your body reduce inflammation.

It’s easy to look at the recipe and say there’s no way you’d have time to chop and sauté veggies each morning.

That’s true — and it’s why one of the great things about these tacos is that they’re completely freezable.

So multiply the recipe, make a big batch and store the rolled tacos in the freezer.

Take a few out for a quick reheat any morning you want to give yourself a nutritious head start on the day.



Spinach and Feta Breakfast Tacos

(From the Goldring Center for Culinary Medicine, as taught to UC Irvine medical students)
Servings: 2 (of 2 tacos each)
Download this recipe ›

Ingredients

  • 1 teaspoon olive oil
  • ¼ onion julienned (cut into short, thin strips)
  • ½ red bell pepper julienned
  • 3 large eggs
  • 1 teaspoon chopped fresh oregano, thyme or parsley
  • 1/8 teaspoon kosher salt
  • Black pepper to taste
  • 1 cup washed, chopped spinach
  • 1 tablespoon crumbled feta cheese
  • 4 corn tortillas
  • 2 tablespoons salsa (optional)

Directions

Gather all ingredients and equipment (knife, cutting board, mixing bowl, whisk or fork, medium sized sauté pan with lid, heat-resistant spatula).

Place sauté pan on stove over medium heat. Once heated, add the oil.

When the oil is hot, add the onion and cook for about 5 minutes until it begins to brown and caramelize, stirring every minute or so. If the onions are getting too dark or burned around the edges, reduce the heat.

When the onions begin to brown, add the red pepper strips. Continue sautéing, stirring frequently, until the pepper begins to soften — about 3 more minutes.

While cooking the pepper and onion, break the eggs into a bowl and mix with a whisk or fork until lightly frothy.

Add the fresh herbs, salt, pepper and spinach into the egg mixture

One the red pepper is soft, pour the egg mixture into hot pan. Fold occasionally with a heat-resistant spatula. If egg begins turning brown, reduce heat. Do not over-stir, which will result in an egg that isn’t fluffy.

Once egg is almost cooked through (not runny), turn off heat. Sprinkle the cheese over the top of the eggs and vegetables, cover with lid or foil and let sit for about 1 minute to warm.

While the cheese is warming, warm the tortillas.

Distribute the filling among the tortillas, wrap and enjoy immediately. Top with salsa if you choose.

Nutritional Information

  • 270 calories
  • 13 g protein
  • 11 g fat
  • 29 g carb
  • 4 g fiber
  • 330 mg sodium

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