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Baked Taquitos with Ham, Egg & Spinach

Quincy L. Cheek

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Jumpstart the New Year with a Healthy Breakfast

The new year is upon us and if one of your goals for 2017 is to shed a few pounds and improve your health – rethink your breakfast. First and foremost, don’t skip breakfast! When you skip breakfast you throw off your body’s natural rhythm of eating and fasting. Many research studies have linked breakfast eating to overall healthier lifestyles. Secondly, make healthy choices for breakfast. You need food for energy and the right nutrients at this critical time of the day are key. You need fiber, protein, complex carbohydrates, along with vitamins and minerals. A typical fast food breakfast will be high in fat and calories and lacking the nutrients you need to start your day. Try these baked taquitos for a healthy breakfast option. You can also make them ahead of time and freeze them for faster preparation on your way out the door! Some low-fat milk and fruit will make this a power-packed breakfast with all the food groups from MyPlate included.

Baked Taquitos with Ham, Egg, & Spinach

1 cup diced ham
2 cups fresh spinach, chopped
1/3 cup diced red bell pepper
6 large eggs
½ cup shredded cheese, low-fat
½ cup salsa
8 medium tortillas, whole wheat
Olive oil spray
Kosher salt

  • Preheat oven to 425 degrees Fahrenheit.
  • Mist a large skillet with olive oil spray & add diced ham. Add red bell pepper, and spinach – sauté for 3-4 minutes, until spinach wilts.
  • Crack eggs into a bowl, add salt and pepper and whisk. Add to skillet. Stir occasionally until eggs are just barely cooked through. Remove from heat and stir in half of the shredded cheese.
  • Microwave the tortillas for 30 seconds. Divide the filling between tortillas. Add a little shredded cheese to each one. Roll up tightly and place, seam-side down on a baking sheet that has been lined with foil (this makes clean up a lot easier). Spray taquitos lightly with olive oil spray and sprinkle a little kosher salt over them.
  • Bake for 10-15 minutes or until crispy. Serve with salsa for dipping.

Yield 4 servings

For more ways to get your 2017 started out the "healthy way" contact Quincy Cheek with the LSU AgCenter.

12/16/2016 1:41:46 PM
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