Flat Belly Breakfast Quesadilla

1. Spray small skillet with cooking spray. Cook egg whites and salsa until firm. (drain excess liquid over sink).

2. Place eggs on one tortilla and sprinkle with cheese. Spread mashed avocado on other tortilla and place on top of eggs/cheese side.

3. Heat small skillet with cooking spray and cook quesadilla on each side until toasty and browned.

4. Slice in half and enjoy!

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Nutrient	Quantity
Total fats	10.6431 g
Protein	13.6638 g
Carbohydrates	6.9444 g
Energy	174.105 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1059 g
Water	136.8136 g
Aspartic acid	1.2968 g
Calcium, Ca	133.17 mg
Lutein + zeaxanthin	175.065 g
Fiber, total dietary	3.1965 g
Carotene, beta	123.27 g
Niacin	1.1349 mg
Vitamin A, RAE	21.465 g
Arginine	0.6732 g
Riboflavin	0.4504 mg
Tocopherol, beta	0.0296 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0416 g
Fatty acids, total saturated 20:1	0.0094 g
Glutamic acid	2.15 g
Stigmasterol	0.75 mg
Sodium, Na	579.66 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4197 g
Total lipid (fat)	10.6431 g
Manganese, Mn	0.1085 mg
Fructose	0.8649 g
Proline	0.7441 g
Fatty acids, total saturated 16:0	2.325 g
Fatty acids, total saturated 8:0	0.0426 g
Sucrose	0.1692 g
Choline, total	13.365 mg
Sugars, total	3.0301 g
Serine	0.8806 g
Fatty acids, total saturated 10:0	0.0919 g
Fatty acids, total saturated 18:0	0.6531 g
Vitamin B-6	0.1702 mg
Selenium, Se	19.0665 g
Ash	2.935 g
Vitamin D	3.63 IU
Tocotrienol, delta	0.0072 mg
Fatty acids, total saturated 18:1 undifferentiated	4.6551 g
Pantothenic acid	0.788 mg
Phenylalanine	0.7767 g
Beta-sitosterol	28.5 mg
Copper, Cu	0.1149 mg
Betaine	0.5055 mg
Thiamin	0.0435 mg
Retinol	10.56 g
Methionine	0.4267 g
Iron, Fe	0.4997 mg
Carbohydrate, by difference	6.9444 g
Phosphorus, P	116.79 mg
Folate, total	35.22 g
Tocopherol, gamma	0.1742 mg
Fatty acids, total saturated 4:0	0.1497 g
Lycopene	2182.68 g
Alanine	0.7131 g
Cholesterol	17.325 mg
Valine	0.9162 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.006 g
Fatty acids, total saturated 18:2 undifferentiated	0.7455 g
Glycine	0.4223 g
Carotene, alpha	9 g
Glucose (dextrose)	1.0082 g
Fatty acids, total saturated 14:0	0.5202 g
Zinc, Zn	0.8142 mg
Isoleucine	0.7408 g
Maltose	0.0567 g
Tocopherol, delta	0.0075 mg
Fatty acids, total saturated 12:0	0.0838 g
Fatty acids, total polyunsaturated	0.8578 g
Fatty acids, total polyunsaturated 17:1	0.0038 g
Leucine	1.2094 g
Tocotrienol, alpha	0.0038 mg
Vitamin A, IU	257.01 IU
Folate, DFE	35.22 g
Tryptophan	0.1462 g
Vitamin C, total ascorbic acid	4.434 mg
Galactose	0.0942 g
Tocotrienol, beta	0.1584 mg
Fatty acids, total saturated 6:0	0.0782 g
Campesterol	1.875 mg
Starch	0.0412 g
Lactose	0.0567 g
Tyrosine	0.5849 g
Vitamin B-12	0.3006 g
Vitamin K (phylloquinone)	9.8355 g
Fatty acids, total saturated	3.9452 g
Histidine	0.3653 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0056 g
Fatty acids, total monounsaturated	5.0882 g
Threonine	0.5117 g
Folate, food	35.22 g
Vitamin D (D2 + D3)	0.0825 g
Cryptoxanthin, beta	10.5 g
Vitamin D3 (cholecalciferol)	0.0825 g
Vitamin E (alpha-tocopherol)	1.2799 mg
Magnesium, Mg	29.805 mg
Lysine	0.942 g
Potassium, K	427.26 mg
Cystine	0.2565 g
Fluoride, F	2.625 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Avocado	0.25 cup	60	3.1988	5.4975
Egg white	0.33 cup	42.12	0.5913	0.1377
cooking spray	0	0	0	0
mexican cheese	2 tablespoons	61.545	0.7639	4.9467
salsa	2 tablespoons	10.44	2.3904	0.0612
corn tortilla	2	0	0	0