Breakfast Burrito

  • Preparation Time25 mins
  • Cooking Time13 mins
  • Serves4
  • DifficultyEasy
10ml rapeseed oil
50g red onion, diced
150g red pepper, seeded and diced
150g drained, rinsed tinned black beans, preferably low-sodium
1/4 tsp chilli pepper flakes
Salt and freshly ground black pepper
4 eggs and 4 egg whites
45g shredded pepper jack cheese
Cooking spray
4 (25cm) whole-wheat tortillas (burrito-size)
50ml reduced-fat sour cream
50ml salsa
125g tomato, seeded and diced
125g avocado, cubed
Hot sauce
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

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