The EatingWell Diabetes Cookbook (2005)
This protein-packed Southwestern egg burrito recipe is always a hit, whether you’re serving it for breakfast, brunch, lunch or a casual dinner. The homemade black bean salsa recipe adds a special touch and takes just 10 minutes, but you can also use your favorite prepared salsa to make this faster.
Active Time: 25 minutes |
Total Time: 40 minutes
1 cup diced seeded plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1 1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced chipotle chile in adobo sauce (see Tip)
1/8 teaspoon salt
4 8-inch whole-wheat flour tortillas
4 large eggs
1/8 teaspoon salt
Freshly ground pepper to taste
1 teaspoon extra-virgin olive oil
1 4-ounce can chopped green chiles
1/2 cup grated Cheddar or pepper Jack cheese
1/4 cup reduced-fat sour cream
To prepare salsa: Combine all ingredients in a medium bowl; stir to blend. Refrigerate until ready to serve.
To prepare burritos: Preheat oven to 350°F. Wrap tortillas in foil and heat in the oven for 5 to 10 minutes.
Meanwhile, blend eggs, 1/8 teaspoon salt and pepper in a medium bowl with a fork until well combined. Heat 1 teaspoon oil in a medium nonstick skillet over medium-low heat. Add green chiles and cook, stirring, for 1 minute. Add the eggs and cook, stirring slowly with a wooden spoon or heatproof rubber spatula, until soft, fluffy curds form, 1 1/2 to 2 1/2 minutes.
To serve, divide eggs evenly among the tortillas. Sprinkle each with about 2 tablespoons cheese and roll up. Serve with sour cream and the salsa.
Per serving :
17 g Fat;
7 g Sat;
6 g Mono;
207 mg Cholesterol;
39 g Carbohydrates;
18 g Protein;
6 g Fiber;
776 mg Sodium;
393 mg Potassium
Make Ahead Tip: Cover and refrigerate the salsa (Step 1) for up to 2 days.
Tip: Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.