Breakfast Burrito (Ellie Krieger) |
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Prep Time: 25 Minutes Cook Time: 13 Minutes |
Ready In: 38 Minutes Servings: 4 |
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Ingredients:
2 teaspoons canola oil |
1/2 small red onion, diced (1 cup) |
1 red bell pepper, seeded and diced |
1 cup drained, rinsed canned black beans, preferably low-sodium |
1/4 teaspoon chili flakes |
salt and freshly ground black pepper |
4 eggs and 4 egg whites |
1/3 cup (about 1 1/2-ounce) shredded pepper jack cheese |
cooking spray |
4 (10-inch) whole-wheat tortillas (burrito-size) |
1/4 cup reduced-fat sour cream |
1/4 cup salsa |
1 large tomato, (4 ounces) seeded and diced |
1 small avocado (4 ounces), cubed |
hot sauce |
Directions:
1. Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
2. Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.
3. Per Serving:
4. Calories 460; Total Fat 20 g; (Sat Fat 6 g, Mono Fat 4 g, Poly Fat 1 g) ; Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg
5. Excellent source of: Protein, Fiber, Vitamin A, Vitamin C,
6. Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium
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