INGREDIENTS
- 2 teaspoons canola oil
- 1/2 small, diced red onion
- 1 diced red bell pepper
- 1 cup drained, rinsed canned black beans
- 1/4 teaspoon chili flakes
- Salt and freshly ground black pepper, to taste
- 4 eggs
- 4 egg whites
- Light cooking spray
- 1/3 cup shredded pepper Jack cheese
or any light, shredded cheese - 4 10-inch whole-wheat tortillas
- 1/4 cup reduced-fat sour cream
- 1/4 cup salsa
- 1 large, diced tomato
- 1 small, cubed avocado
- Hot sauce (optional)
DIRECTIONS
- Heat the canola oil in a large, nonstick skillet. Saute the onions and peppers until onions are softened and peppers are slightly charred.
- Add black beans and red pepper flakes, and cook until warmed throughout. Season with salt and pepper, if desired, 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.
- Spread each tortilla with 1 tablespoon of sour cream and salsa, and then layer with even portions of the black bean mixture, the scrambled eggs, diced tomato and the avocado. Season, to taste, with hot sauce.
- Roll up, burrito-style, and enjoy!
Hint: Use egg substitute for whole eggs to lower cholesterol content if desired. Rinse beans, use homemade salsa and add no salt to lower sodium content.
Nutrition (per burrito):
Calories 460; Total Fat 20 g (Sat Fat 6 g, Mono Fat 4 g, Poly Fat 1 g);
Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg.
Cook time: about 30-40 mins. • Serves: 4
