Ramadan food: Freeze-and-heat breakfast quesadilla

Healthy fast Suhoor
Suhoor is the most important meal of the day during Ramadan as it is the fuel to get you through a day of fasting. Since most of us eat Suhoor just before Fajr, it also needs to be quick and easy to prepare. This makes it tempting to reach for a bowl of sugary cereal or a pastry, but these high-carb, low-protein options will have you feeling hunger pains long before Maghrib. Instead, try this make-ahead, protein and fibre-packed option.

Freeze-and-heat breakfast quesadilla
Ingredients
1 or 2 large eggs
4 egg whites
2/3 cup canned black beans, rinsed and drained
2/3 cup canned corn, rinsed and drained
1/3 cup red onion, minced
2 tablespoons + 2 teaspoons coriander leaves, chopped
1 cup shredded cheddar cheese (reduced fat, if available)
2 teaspoons taco seasoning (or a sprinkle of chilli powder, garlic powder, cumin, to taste)
½ teaspoons salt, more to taste
4 tortillas or flatbread

Method
Whisk the egg whites and egg together. Scramble in a skillet coated with cooking spray and set aside.
In a large bowl combine the black beans, corn, scrambled eggs, onion, cilantro, shredded cheese, seasoning.
Place 1/4 of the mixture in each tortilla and fold tortilla in half to cover filling.
Place filled tortillas in the freezer on a plate for one hour to cool, then remove and wrap individually and store in freezer bag in the freezer until ready to eat.
To reheat, take out the quesadilla and microwave until cheese is melted or cook in a skillet with cooking spray or a little olive oil over medium heat for a crispy finish.