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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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An egg breakfast was once dubbed heart-stopping, but we now know that the egg's cholesterol needn't be a liability. Experts say one a day is OK, and its protein can keep you full until lunch. This burro too big on satisfaction to be called a burrito partners eggs with another protein player: lean machaca, a beef filling borrowed from Mexican ranchers. Adapted from A Real American Breakfast by Cheryl Alters Jamison and Bill Jamison (William Morrow), this dish will give you the energy to wrangle presents for even the toughest-to-buy-for relative. Ingredients:
1 1/2 tbsp vegetable oil |
1/2 medium onion, chopped |
1 red or green bell pepper, seeded, cored and chopped |
1 1/2 lb thickly sliced lean deli roast beef, cut into matchsticks (or a 15-oz can black or pinto beans, drained, for machaca for a nonmeat protein) |
3/4 cup lowfat, low-sodium chicken, beef or vegetable broth |
2 cups bottled tomato salsa |
1 cinnamon stick |
1 large egg plus 1 large egg white, whisked lightly |
6 thin flour tortillas, warmed |
Directions:
1. To make machaca, heat oil in a skillet on medium heat. Add onion and pepper and sauté about 3 minutes. Stir in meat and continue sautéing until meat is brown and crispy but not burned. (Scrape meat from the bottom occasionally.) Stir in broth and 1/2 cup salsa and add cinnamon stick. Bring mixture to a boil. Reduce to medium and cook until most of the liquid evaporates but the meat remains moist. Salt to taste. Remove cinnamon stick. Mix eggs into machaca and continue cooking 1 or 2 minutes until eggs are just firm. Spoon 1/6 mixture onto each tortilla and roll up. Place on a plate and spoon remaining salsa over each burro.
2. Nutritional analysis per serving: 264.5 calories, 8.5 g fat (2.5 g saturated fat), 24.5 g carbohydrates, 24.5 g protein, 6.5 g fiber Nutritional analysis provided by Self
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