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Rose's Southwest Breakfast Burrito with Black Beans and Charred Corn

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Trying a new recipe is a great way to add a little spark to your breakfast routine. This wrap from Breakfast for Learning national spokesperson Rose Reisman, is loaded with flavour and the black beans offer a great source of cholesterol-lowering fibre.
  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)
  Salt To Taste
  Pepper To Taste

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 and

Recipe Summary

Difficulty Level: 
Main Dish
Preparation Time: 
15 Minutes
Cook Time: 
15 Minutes
Ready In: 
30 Minutes

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Average: 4.6 (3 votes)

Nutrition Rank

Nutrition Facts

Serving size

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

Rose's Southwest Breakfast Burrito With Black Beans And Charred Corn Recipe