Breakfast Burrito

1) Heat the oil in a large nonstick frying pan over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about eight minutes. Add black beans and chilli flakes and cook until warmed through, another three minutes. Season with salt and pepper and transfer to a dish.

2) Whisk together the eggs and egg whites then stir in the cheese. Spray the frying pan with cooking spray, and reheat the pan over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about three minutes.

3) Spread each tortilla with one tablespoon each of sour cream and salsa, then layer with a quarter of the black bean mixture, quarter of the scrambled eggs, some diced tomato and quarter of the avocado. Season, to taste, with hot sauce.

4) Roll up burrito-style and serve.

Calories 460; Total Fat 20 g; (Sat Fat 6 g, Mono Fat 4 g, Poly Fat 1 g) ; Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg
Excellent source of: Protein, Fiber, Vitamin A, Vitamin C,
Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium