Green Eggs and Ham Breakfast Burritos

Green Eggs and Ham Breakfast Burritos

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From: Diabetic Living Magazine

We really pack the greens into this recipe with zucchini, jalapeño chile peppers, avocado and salsa verde. Throw in some protein packed eggs and low-sodium ham and the result is a delicious balanced breakfast.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 cups refrigerated or frozen egg product or 8 eggs, lightly beaten
  • 4 ounces cooked reduced-sodium ham, chopped
  • ½ cup lowfat milk
  • ¼ teaspoon ground black pepper
  • 1 tablespoon canola oil
  • 1 small zucchini, halved lengthwise and thinly sliced
  • 1 tablespoon finely chopped seeded jalapeño chile pepper (see Tip)
  • 6 (8 inch) whole-wheat, low-carb flour tortillas, warmed (see Tip)
  • 1 cup canned very low sodium black beans, rinsed and drained
  • 1 medium avocado, peeled, pitted and sliced
  • ½ cup bottled green salsa (salsa verde)
  • ½ cup shredded reduced-fat Monterey Jack cheese

Preparation

  • Prep

  • Ready In

  1. In a medium bowl beat together egg product, turkey ham, milk and pepper; set aside. In a large skillet heat oil over medium heat. Add zucchini and cook 5 minutes, or until tender; Remove with slotted spoon and set aside. Add egg mixture to skillet. Cook over medium heat, without stirring, until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until egg mixture is cooked through, but is still glossy and moist. Immediately remove from heat. Fold in zucchini and jalapeño.
  2. On each of the tortillas, spoon some of the egg mixture, beans, avocado, salsa verde and cheese. Fold in sides of tortillas. Roll up tightly. Serve warm.
  • Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands and nails well with soap and warm water.
  • Stack tortillas and wrap in foil. Heat in a 350°F oven for 10 minutes.

Nutrition information

  • Serving size: 1 burrito
  • Per serving: 270 calories; 10 g fat(2 g sat); 12 g fiber; 24 g carbohydrates; 20 g protein; 28 mcg folate; 16 mg cholesterol; 3 g sugars; 1,264 IU vitamin A; 7 mg vitamin C; 184 mg calcium; 3 mg iron; 646 mg sodium; 429 mg potassium
  • Nutrition Bonus: Vitamin A (25% daily value)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 1½ starch, 1 fat

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