Description

This vibrant, protein-packed breakfast offers a lighter take on a classic skillet meal, perfect for maintaining steady energy levels throughout the morning. By incorporating fiber-rich black beans instead of olives and using fresh toppings, this quick one-pan dish captures bold Southwestern flavors in a format that is both diabetes-friendly and deeply satisfying.

Ingredients

Scale

Fresh Produce

1 medium ripe avocado (peeled, pitted, and cubed)
1/2 cup tomato (diced, fresh)
1/4 cup fresh cilantro (finely chopped)

Pantry & Canned Goods

1/2 cup canned black beans (low-sodium, rinsed and drained)
1 can (4.5 oz) chopped green chiles (mild or hot, drained)
1 tsp olive oil

Refrigerated Items

1 1/2 cups liquid egg substitute (or liquid egg whites)
1/3 cup cheddar cheese (reduced-fat, sharp, shredded)

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Instructions

Prepare the fresh ingredients: Before starting the stove, dice the tomato and avocado, chop the cilantro, and rinse the black beans thoroughly. Set these aside to ensure a smooth cooking process.
Heat the skillet: Place a medium nonstick skillet over medium heat. Add the olive oil and swirl gently to coat the bottom of the pan evenly.
Scramble the eggs: Pour the liquid egg substitute into the skillet. Cook for approximately 1 minute, stirring gently and continuously with a heat-safe spatula until the eggs are just starting to set but remain wet and glossy. Remove the skillet from the heat immediately.
Add warm toppings: Evenly distribute the drained green chiles and rinsed black beans over the soft eggs, then sprinkle the shredded cheese over the top.
Melt and finish: Cover the skillet and return it to the stove over medium-low heat. Cook for 2–3 minutes, or just until the cheese is melted and the eggs are fully set.
Garnish and serve: Remove from heat. Top the skillet with the fresh tomato, cubed avocado, and chopped cilantro just before serving to keep the textures fresh and cool.

Notes

Allergy Alert: This recipe contains Egg and Milk (cheese).
Variation Tip: For a kick of heat, add a pinch of cayenne pepper or a dash of hot sauce to the eggs while whisking.
Diabetes-Friendly Note: Swapping olives for black beans adds beneficial fiber which may help support stable blood sugar readings, while rinsing canned goods helps manage sodium intake.

These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.