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1
Lightly mist a small microwave-safe bowl with spray.
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2
Add the egg whites and microwave for 30 seconds on low.
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3
Continue microwaving them in 30-second intervals until they are just barely runny on top.
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4
Then using a fork, stir them to break into large scrambled pieces.
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5
By the time you scramble and stir them, the residual heat should have cooked away the runniness.
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6
If they are still undercooked, cook them in 10-second intervals until just done.
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7
Place a nonstick frying pan large enough for the tortilla to lie flat over medium-high heat.
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8
Add the tortilla (no need to add any fat).
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9
Sprinkle half the cheese over half of the tortilla.
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10
Spoon the egg evenly over that, followed by the remaining cheese.
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11
Fold the bare half over the filled half.
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12
Cook until the cheese begins to melt and the tortilla is lightly browned in spots, about 2 minutes.
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13
Carefully flip it and cook until the cheese is completely melted, 1 to 2 minutes.
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14
Transfer the quesadilla to a serving plate and top with salsa.
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15
Cut into 4 wedges and serve immediately.
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16
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.
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17
Calories: 257
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18
Protein: 27g
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19
Carbohydrates: 28g
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20
Fat: 6g
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21
Saturated Fat: 2g
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22
Cholesterol: 10mg
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23
Fiber: 2g
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24
Sodium: 518mg
