I have found it challenging to find a fast, inexpensive, zone-friendly breakfast. I tend to rotate between about three options: a smoothie, cottage cheese/fruit/nuts, and my favorite, a Breakfast Tortilla. I usually prep the ingredients for several of them at a time. Here's the recipe for 6. Really easy to cut it down.
- 6 6-inch corn tortillas (check ingredients to make sure there is no added sugar or corn syrup)
- 12 eggs
- 1 can black beans
- 1 small can diced jalapeno pepper
- 2 T butter
- 6 oz pepperjack cheese (slices work really well)
- Sea Salt & Fresh Ground Pepper
- 6 T sour cream (optional)
Whisk the eggs until well blended. Add salt & pepper. Whisk again. Melt butter in a non-stick skillet. Scramble the eggs until still slightly wet. Remove from the heat. If I am making these ahead, I immediately put them into a tupperware container so they start to cool.
Put a tortilla on a small plate. Layer 1/4 cup black beans, 1/3 cup scrambled egg, 1 T diced jalapeno pepper, and 1 oz cheese. Microwave for about 1 minute, or until cheese has melted. Spread 1 T sour cream on top. Bon appetit!
When making ahead, I store the ingredients in separate containers and just layer & microwave for about 90 seconds for a fast breakfast. Alternately, I have layered everything on a plate and wrapped in plastic wrap for an even faster breakfast.
3 blocks protein, 2 blocks carbohydrate, 6 blocks fat
To make this "Zone Perfect", add 1/2 cup berries or pineapple on the side (1 block carbohydrate) and eliminate either the butter or sour cream to reduce the fat to 3 blocks. Personally, I try to add the additional carbohydrates, but I don't worry about reducing the fat since it has a benign impact to my blood sugar.
Will try to take a photo tomorrow morning.