Breakfast Burrito

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Breakfast Burrito Level: Easy Total: 38 min Active: 38 min Yield: 4 servings, serving size 1 burrito Nutritional Analysis Per Serving Calories 460 Total Fat 20 grams Saturated Fat 6 grams Cholesterol 235 milligrams Sodium 860 milligrams Carbohydrates 51 grams Dietary Fiber 12 grams Protein 23 grams Level: Easy Total: 38 min Active: 38 min Yield: 4 servings, serving size 1 burrito Nutritional Analysis Per Serving Calories 460 Total Fat 20 grams Saturated Fat 6 grams Cholesterol 235 milligrams Sodium 860 milligrams Carbohydrates 51 grams Dietary Fiber 12 grams Protein 23 grams

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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 or 2 percent plain Greek yogurt

1/4 cup salsa

1 large tomato, (4 ounces) seeded and diced

1 small avocado (4 ounces), cubed

Hot sauce

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 (or yogurt) 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

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网址：Breakfast Burrito https://klqsh.com/news/view/157748

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