Knife-and-Fork Breakfast Burrito

Knife-and-Fork Breakfast Burrito

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From: Diabetic Living Magazine

This breakfast recipe, loaded with eggs, beans, salsa, and cheese, is hearty enough to serve for dinner.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 1 cup canned black beans, rinsed and drained
  • ⅓ cup bottled chunky salsa
  • 4 eggs
  • 2 tablespoons milk
  • ¼ teaspoon black pepper
  • ⅛ teaspoon salt
  • Nonstick cooking spray or cooking oil
  • 1 medium tomato, thinly sliced
  • ½ cup crumbled queso fresco cheese or shredded Monterey Jack cheese (2 ounces)
  • ¼ cup dairy sour cream
  • 4 teaspoons snipped fresh mint
  • Bottled chunky salsa (optional)

Preparation

  • Prep

  • Ready In

  1. In a small saucepan mash the beans slightly. Stir in the ⅓ cup salsa. Heat through over low heat. Cover and keep warm while making egg tortillas.
  2. In a medium bowl beat eggs with a whisk; whisk in milk, pepper, and salt. Coat an unheated 10-inch nonstick omelet pan (or skillet with flared sides) with nonstick cooking spray, or brush lightly with a little cooking oil. Preheat pan over medium heat until a drop of water sizzles.
  3. For each egg tortilla, pour about ¼ cup of the egg mixture into the pan. Lift and tilt pan to spread egg mixture over bottom. Return to heat. Cook for 1- ½ to 2 minutes or until lightly browned on bottom (do not turn).
  4. Loosen edges of the egg tortilla with spatula; carefully slide out onto a serving plate, browned side down. On one half of the tortilla, spread one-fourth of the bean-salsa mixture. Top with tomato and cheese. Fold in half and then into quarters to form the burritos. Cover with foil and keep warm while preparing remaining tortillas and assembling remaining burritos. Top with sour cream and the remaining cheese; sprinkle with mint. If desired, serve with additional salsa.

Nutrition information

  • Serving size: 1 burrito
  • Per serving: 214 calories; 11 g fat(5 g sat); 3 g fiber; 15 g carbohydrates; 14 g protein; 233 mg cholesterol; 3 g sugars; 817 IU vitamin A; 11 mg vitamin C; 187 mg calcium; 2 mg iron; 561 mg sodium; 414 mg potassium
  • Carbohydrate Servings: 1

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