Breakfast Burritos (Healthier) |
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Prep Time: 30 Minutes Cook Time: 3 Minutes |
Ready In: 33 Minutes Servings: 6 |
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In 'The America's Test Kitchen Healthy Family Cookbook' Ingredients:
2 teaspoons canola oil |
6 ounces turkey breakfast sausage, removed from its casing |
1/2 cup minced red onion |
1 small red bell pepper, chopped small |
1/8 teaspoon cayenne pepper |
3 scallions, sliced thin |
1 garlic clove, minced |
8 large egg whites |
4 large egg yolks |
1/4 cup 1% low-fat milk |
1/4 teaspoon salt |
1/8 teaspoon pepper |
6 (8 inch) whole wheat tortillas |
1/2 cup shredded 50 percent light cheddar cheese |
1/2 cup salsa (fresh or jarred) |
Directions:
1. *Note-ATK recommends using 4 whole eggs and 1/2 cup store-bought egg whites (to avoid wasting yolks); Eggology 100% Egg Whites tested the best in their kitchen; do not use skim milk.
2. Heat 1 teaspoon of the oil in a 10-inch nonstick skillet over med-high heat until shimmering.
3. Add the sausage and cook, breaking it up with a wooden spoon, until lightly browned, about 1 1/2 minutes.
4. Stir in the onion, bell pepper, and cayenne; cook until the vegetables are softened and beginning to brown, about 5 minutes.
5. Stir in the scallions and garlic; cook until fragrant, about 30 seconds.
6. Transfer the sausage mixture to a bowl and cover to keep warm; wipe out the skillet with paper towels.
7. Whisk the egg whites, egg yolks, milk, salt, and pepper together in a bowl.
8. Heat the remaining 1 teaspoon oil over medium heat until shimmering.
9. Add the eggs and cook, gently pushing, lifting, and folding them from one side of the pan to the other, until they are nicely clumped, shiny, and wet, about 2 minutes.
10. Quickly transfer the eggs to the bowl with the sausage and fold gently to combine.
11. Stack the tortillas on top of one another, with sheets of paper towel between them, and microwave on high until the tortillas are hot and steaming, 30-60 seconds.
12. Divide the eggs, cheddar, and salsa evenly between the tortillas.
13. Roll up the tortillas into burritos and serve.
14. Per serving-300 calories, 12 g fat, 30 g carb, 19 g protein.
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