Salsa-Tofu Breakfast Burrito

From EatingWell: March/April 2013

Even though this healthy breakfast burrito comes together in just 5 minutes, you can make this burrito even faster by skipping the skillet and combining the tofu, salsa, salt and pepper in a bowl and microwaving until hot, about 1 minute. Use soy cheese to make it a vegan burrito.

Makes: 1 serving

Active Time: 5 minutes

Total Time: 5 minutes

Nutrition Profile

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Ingredients

1 teaspoon extra-virgin olive oil
1/2 cup crumbled extra-firm tofu
2 tablespoons fresh salsa
Pinch of salt
Pinch of freshly ground pepper
2 tablespoons shredded Monterey Jack cheese
1 8-inch whole-wheat tortilla

Preparation

Heat oil in a small nonstick skillet over medium-high heat. Add tofu and cook, stirring occasionally, until beginning to brown, about 2 minutes. Stir in salsa, salt and pepper; continue cooking until heated through, about 30 seconds. Spread cheese down the center of tortilla. Top with the tofu mixture. Fold in the ends of the tortilla and roll into a burrito.

Nutrition

Per serving: 259 calories; 13 g fat ( 4 g sat , 6 g mono ); 13 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 15 g protein; 4 g fiber; 648 mg sodium; 341 mg potassium.

Nutrition Bonus: Calcium (30% daily value), Magnesium (19% dv), Iron (14% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1/2 vegetable, 1 lean meat, 1/2 medium fat meat, 1 fat

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