Scrambled Egg Burritos

From EatingWell: Spring 2003, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

These zesty Southwestern egg burritos are always a hit whether you serve them for breakfast, brunch, lunch or a casual dinner. The homemade black bean salsa adds a special touch, but these are extra-quick if you use your favorite jarred salsa.

4 servings

Active Time: 15 minutes

Total Time: 30 minutes

Nutrition Profile

High calcium | High fiber | View Complete Nutrition Guidelines»

Ingredients

4 9-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
2 cups Black Bean & Tomato Salsa, (recipe follows) or prepared salsa
1/4 cup reduced-fat sour cream

Preparation

Preheat oven to 350°F. Wrap tortillas in foil and heat in the oven for 5 to 10 minutes.
Blend eggs, salt and pepper in a medium bowl with a fork until blended. Heat oil in a 10-inch nonstick skillet over medium-low heat. Add chiles and cook, stirring, for 1 minute. Add 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 salsa and sour cream.

Tips & Notes

Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.
Two Easy Ways to Heat Tortillas:
Microwave: Stack 4 tortillas between damp paper towels and microwave on high for 30 seconds, or until hot and pliable.
Oven: Preheat oven to 300°F. Stack tortillas (about 4 in a batch) and wrap tightly in foil. Place in oven for 5 to 10 minutes, or until warm.

Nutrition

Per serving: 328 calories; 15 g fat (6 g sat, 5 g mono); 232 mg cholesterol; 34 g carbohydrates; 18 g protein; 7 g fiber; 783 mg sodium; 286 mg potassium.

Nutrition Bonus: Fiber (29% daily value), Vitamin C (25% dv), Calcium (20% dv), Vitamin A (20% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 vegetable, 1 1/2 lean protein, 2 fat