Breakfast Burrito

Total Time:
38 min
Prep:
25 min
Cook:
13 min

Yield:
4 servings, serving size 1 burrito
Level:
Easy

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

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.

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.

Per Serving:

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

Excellent source of: Protein, Fiber, Vitamin A, Vitamin C,

Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium


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    This recipe is featured in:

    Healthy Main Dish Recipes