Chicken breakfast burrito stuffing
- Number of Servings: 4
Ingredients
2 teaspoons olive oil1 C small onion, diced 1 red bell pepper, seeded and diced1 cup drained, rinsed canned black beans, preferably low-sodium1/4 teaspoon chili flakesSalt and freshly ground black pepper4 eggs and 4 egg whites1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheeseCooking spray1/4 cup salsa1 large tomato, (4 ounces) seeded and diced (nutritional value for 1/2 a can, diced)Hot sauceChicken - 4 ouncesServe with: (not in nutritional values)4 (10-inch) whole-wheat tortillas (burrito-size)1/4 cup reduced-fat sour creamOptional:1 small avocado (4 ounces), cubed
Directions
Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.
Serving Size: Makes 4 burritos
Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.
Serving Size: Makes 4 burritos
Nutritional Info Amount Per Serving
- Calories: 252.6
- Total Fat: 8.7 g
- Cholesterol: 207.4 mg
- Sodium: 683.8 mg
- Total Carbs: 20.3 g
- Dietary Fiber: 4.7 g
- Protein: 23.0 g
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