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Protein-packed Breakfast Burrito

Protein-packed Breakfast Burrito
 
Protein-packed Breakfast Burrito
This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 1 egg and 2 egg whites (or 2 whole eggs)
  • 1/4 c. canned black beans, drained and rinsed
  • 1/4 c. green bell pepper
  • Nonstick cooking spray
  • 1 (6-inch) whole-wheat tortilla
  • 2 Tbsp. shredded low-fat cheddar cheese (optional)
  • 2 Tbsp. salsa (optional)

Directions

Mix the eggs with a fork or beater. Add beans and peppers. Spray a nonstick pan with cooking spray, or use a small amount of butter. Cook until egg mixture is set. Fill tortilla with egg mixture and top with salsa and cheese if desired.

Cooking tip: If you prefer, you can saute the peppers for a minute or two prior to adding the eggs and beans. If you roll/fold your burrito, microwaving the tortilla for 10 seconds makes it fold more easily.

Time-saving tip:  Pre-make burritos and freeze. When needed, microwave and enjoy.

Money-saving tip:  If you use some egg whites instead of whole eggs, save the uncooked egg yolks for future use. Pour into an airtight container and add a pinch of salt or 1 1/2 tsp. sugar for every four yolks. Label and place in the freezer until needed. The egg yolks can be used in meatballs or meatloaf to "bind" the ingredients.

Makes one serving.

Per Serving: 290 calories, 7 grams (g) of fat, 36 g carbohydrate, 19 g protein, 6 g fiber and 350 mg sodium/

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