Rose's Southwest Breakfast Burrito with Black Beans and Charred Corn
|Vegetable oil||2 Teaspoon|
|Finely diced onion||1⁄3 Cup (5.33 tbs)|
|Canned corn||1⁄3 Cup (5.33 tbs), drained|
|Red bell pepper||1⁄4 Cup (4 tbs)|
|Canned black beans||1⁄4 Cup (4 tbs), drained, rinsed|
|Finely chopped garlic||1 Teaspoon|
|Egg substitute/4 large eggs||1 Cup (16 tbs)|
|Medium salsa||1⁄2 Cup (8 tbs)|
|Whole wheat flour tortillas||3 Large|
|Shredded aged cheddar cheese||1⁄2 Cup (8 tbs)|
1. Heat the oil in a nonstick skillet over medium heat. Add onion and sauté for 3 minutes or until soft. Add corn and sauté for 5 to 8 minutes, or until the corn begins to char. Add bell pepper, beans and garlic, and sauté for 2 more minutes. Set aside.
2. Lightly coat a nonstick skillet with cooking spray. Add egg substitute and scramble over medium heat for 2 minutes or almost set. Fold in the beans and corn mixture and cook for 1 more minute, or until the eggs are set. Keep warm.
3. To assemble the burritos, spread the salsa evenly over the 3 tortillas. Place one-third of the eggs along the center of each tortilla. Sprinkle with cheese and season with salt and pepper. Fold in both sides and roll. Cut in half.
4. If desired, toast the burritos in the oven or toaster oven at 400°F for 5 minutes before serving.
More information on healthy eating and great recipe ideas can be found online at www.breakfastforlearning.ca and www.rosereisman.com.
Calories 195 Calories from Fat 83
% Daily Value*
Total Fat 9 g14.4%
Saturated Fat 3 g15%
Trans Fat 0 g
Cholesterol 10.9 mg3.6%
Sodium 318.5 mg13.3%
Total Carbohydrates 17 g5.6%
Dietary Fiber 0.8 g3.2%
Sugars 2.8 g
Protein 8 g15.8%
Vitamin A 10.8% Vitamin C 15.8%
Calcium 11.3% Iron 5%
*Based on a 2000 Calorie diet