Directions:
- Preheat the oven to 375 degrees F.
- Line a deep 8-inch by 10-inch baking pan with aluminum foil. Spray lightly with nonstick spray, making sure to coat the sides as well as the bottom.
- In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk the mixture for 1 minute, until mixed thoroughly.
- Add onion, garlic, and bell pepper, and stir well. Carefully transfer the egg mixture to the baking pan.
- To the pan, evenly add black beans, corn, and green chiles. Sprinkle with cheese.
- Bake in the oven for 1 hour, until the top has puffed and the center is firm. Allow it to cool slightly before cutting.
- Cut into four slices. If you like, finish it off with the optional toppings!
- PER SERVING (1/4th of recipe, 1 large piece): 188 calories, 3g fat, 590mg sodium, 17g carbs, 2.5g fiber, 5g sugars, 22g protein
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 266.42 Kcal (1115 kJ) | ||
| Calories from fat | 33.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.67g | 6% | |
|---|---|---|---|
| Cholesterol | 8.68mg | 3% | |
| Sodium | 497.47mg | 21% | |
| Potassium | 901.25mg | 19% | |
| Total Carbs | 34.32g | 11% | |
| Sugars | 13.21g | 53% | |
| Dietary Fiber | 5.77g | 23% | |
| Protein | 25.76g | 52% | |
| Vitamin C | 29.6mg | 49% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 15mg | 83% | |
| Calcium | 340.7mg | 34% | |
| Amount Per 100 g | |||
| Calories | 95.29 Kcal (399 kJ) | ||
| Calories from fat | 11.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.31g | 6% | |
|---|---|---|---|
| Cholesterol | 3.1mg | 3% | |
| Sodium | 177.92mg | 21% | |
| Potassium | 322.33mg | 19% | |
| Total Carbs | 12.27g | 11% | |
| Sugars | 4.72g | 53% | |
| Dietary Fiber | 2.06g | 23% | |
| Protein | 9.21g | 52% | |
| Vitamin C | 10.6mg | 49% | |
| Vitamin A | 0.2mg | 20% | |
| Iron | 5.4mg | 83% | |
| Calcium | 121.9mg | 34% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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