Most of the time breakfast is a rush job in our house. I find I’m most productive when I first get up, so I make myself a pot of green tea and head to the computer. Then all of a sudden I am starving, cranky and need to eat right away. This is not a good model for you to follow.
These burritos are one of the breakfasts I make on those mornings when I’ve planned ahead. They are loaded with fiber and get you a full serving of vegetables right off the bat.
You could use canned fat-free refried beans instead of the cannellini or pinto beans, but I’ve found this recipe to be a great way to get rid of those little bits of leftover beans I always seem to have in my refrigerator. You could also use egg substitute if eggs aren’t on your eating plan.
I made the “burrito” in the photo above with whole-wheat flatbread because my grocery store didn’t have any whole-wheat tortillas. This shaved a gram of saturated fat while adding a gram of fiber and 6g of protein. It also increased my calorie count by 140, total fat by 6g, carbs by 18g and sodium by 160mg. This surprised me since the flatbread was about an inch smaller in diameter than the tortillas I normally use. It just goes to show that you really need to read those labels!
Make It Ahead – Mash the beans and make the salsa the night before, being careful to completely coat the avocado in lime juice so it won’t turn brown. Refrigerate both. In the morning, you’ll only have to heat the beans, warm the tortillas and scramble the eggs. You could even cook the eggs in the microwave too.
Make It Portable – Mash the beans and make the salsa the night before, being careful to completely coat the avocado in lime juice so it won’t turn brown. Refrigerate both. In the morning, pack the beans, salsa, tortilla and an ounce or two of shredded cheese in separate containers. When you get to work, heat the beans and tortilla. Proceed as above, substituting the cheese for the scrambled egg. You could also skip the beans and not worry about heating the tortilla. A room-temperature wrap with the salsa and cheese would be a good breakfast too!
Adapted from Eat Carbs, Lose Weight by Denise Austin with Amy Campbell
Cherry Tomato-Avocado Salsa
½ avocado, chopped
1 Tbsp fresh lime juice
1½ cups quartered cherry tomatoes
¼ tsp ground cumin
dash of salt
4 whole-wheat flour tortillas (7-8 inches in diameter)
3/4 cup cooked beans (cannellini, pinto, etc.)
4 large eggs
2 Tbsp nonfat milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
In a medium bowl, mix together the avocado and lime juice. Stir in cherry tomatoes, cumin and salt. Cover and set aside.
Place stack of tortillas on a microwave-safe plate. Cover with a damp paper towel.
In a small microwave-safe bowl, mash beans with a fork. Cover bowl and microwave for 45 seconds or so, until hot. Keep covered so they will stay warm.
In a medium bowl, whisk the eggs, milk, salt and pepper until well combined. Coat a nonstick skillet with cooking spray and heat over medium heat. Add egg mixture to skillet and scramble until cooked. Remove from heat.
Microwave tortillas 30 to 45 seconds or until hot.
Spread mashed beans in a strip down the center of each tortilla, then add ¼ of the eggs and about 2 Tbsp salsa. Fold in the bottom and then the sides to create a burrito. Serve with remaining salsa.
Makes 4 servings
Per serving: 249 calories, 8g fat (3g sat), 53mg cholesterol, 297mg sodium, 35g carb, 7g fiber, 3g sugar, 9g protein
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