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Recipe courtesy of Ellie Krieger

Show: Healthy Appetite with Ellie Krieger

Episode: Eat Out

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Good-for-You Breakfast Burrito (03:19)

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

Yield:: 4 servings, serving size 1 burrito

Level:: Easy

Nutrition Info

Healthy

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
Nonstick cooking spray
4 (10 inch) whole wheat tortillas (burrito size)
1/4 cup reduced fat-free sour cream
1/4 cup salsa
1 large tomato, (4 ounces) seeded and diced
1 small avocado (4 ounces), cubed
Hot sauce

Directions

Watch how to make this recipe.

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.

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

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

My Private Notes

Name: Breakfast Burrito
Prep time: P0Y0M0DT0H25M0.000S
Cook time: P0Y0M0DT0H13M0.000S
Total time: P0Y0M0DT0H38M0.000S
Yield: 4 servings, serving size 1 burrito
Cuisine: mexican
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; Nonstick cooking spray; 4 (10 inch) whole wheat tortillas (burrito size); 1/4 cup reduced fat-free sour cream; 1/4 cup salsa; 1 large tomato, (4 ounces) seeded and diced; 1 small avocado (4 ounces), cubed; Hot sauce