I love eating quesadillas for breakfast. They’re a snap to throw together, yet they’re a hot comfort food and a great start to your morning. The egg whites add plenty of lean protein to help keep you full and satisfied. For variety, I like to vary the kind of cheese I use.

　　

Ingredients

makes 1 serving

　　Olive oil spray

　　4 large egg whites

　　1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla

　　1 ounce (1/3 cup) finely shredded light Swiss cheese

　　1/4 cup drained fresh salsa (refrigerated, not jarred, if possible)

　　

Microwave Instructions

Step 1

Lightly mist a small microwave-safe bowl with spray. Add the egg whites and microwave for 30 seconds on low. Continue microwaving them in 30-second intervals until they are just barely runny on top. Then using a fork, stir them to break into large “scrambled” pieces. By the time you “scramble” and stir them, the residual heat should have cooked away the runniness. If they are still undercooked, cook them in 10-second intervals until just done.

　　

Step 2

Place a nonstick frying pan large enough for the tortilla to lie flat over medium-high heat. Add the tortilla (no need to add any fat). Sprinkle half the cheese over half of the tortilla. Spoon the egg evenly over that, followed by the remaining cheese. Fold the bare half over the filled half. Cook until the cheese begins to melt and the tortilla is lightly browned in spots, about 2 minutes. Carefully flip it and cook until the cheese is completely melted, 1 to 2 minutes. Transfer the quesadilla to a serving plate and top with salsa. Cut into 4 wedges and serve immediately.

　　

Stovetop Instructions

Step 3

Follow the directions above, but instead of microwaving the egg whites, simply scramble them in a nonstick skillet lightly misted with spray over medium heat.

　　

nutrition information

Step 4

Calories: 257

　　

Step 5

Protein: 27g

　　

Step 6

Carbohydrates: 28g

　　

Step 7

Fat: 6g

　　

Step 8

Saturated Fat: 2g

　　

Step 9

Cholesterol: 10mg

　　

Step 10

Fiber: 2g

　　

Step 11

Sodium: 518mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.