Everything about this breakfast burrito is big—big taste, big nutrition, and big satisfaction. The only small thing is the effort you need to make it. This soft whole wheat tortilla stuffed with goodies—savory beans, scrambled eggs, spicy salsa, melting cheese and rich avocado—is just the right size to keep you going all morning without weighing you down.
1 tablespoons plus 1 teaspoon olive oil, divided
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 crushed red pepper flakes
Salt and freshly ground black pepper, to taste
4 eggs and 4 egg whites
1/3 cup (about 1 1/2 ounce) shredded pepper Jack cheese, or cheddar cheese
4 (10 inch) whole wheat tortillas (burrito size)
1/4 cup low-fat Greek yogurt or sour cream
1/4 cup salsa
1 large tomato, (4 ounces) seeded and diced
1 small avocado (4 ounces), peeled, pitted and diced
Hot sauce, to taste
Heat 1 tablespoon of the olive 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 to taste and transfer to a dish.
Whisk together the eggs and egg whites then stir in the cheese. Add the remaining teaspoon of oil to the skillet reheat it 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 of the 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.
Makes 4 servings
Serving size: 1 burrito
Per serving: Calories 480; Total fat 22g (Sat fat 6g); Protein 23g; Carb 51g; Fiber 12g; Cholesterol 235mg; Sodium 860mg