Sunday, April 11, 2010

Try This South-of-the-Border Breakfast

One of the best things about these breakfast burritos is that they can be made to order! People who like spicy food can ramp up the flavor with some hot sauce, people who aren't dieting can add a little low-fat cheese, and people who are following my plan can have a breakfast with plenty of zip but not a lot of calories!

Breakfast Burritos


1/2 cup firm red and/or yellow cherry tomatoes, quartered
1/2 ripe avocado, finely chopped
1 tablespoon fresh lime juice
1/4 teaspoon ground cumin
Pinch of salt
4 whole-wheat tortillas (7 1/2–inch diameter)
1/2 cup fat-free refried beans
4 large eggs
2 tablespoons water
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper


To make the salsa:
In a small bowl, gently mix the tomatoes, avocado, lime juice, cumin, and pinch of salt. Cover and set aside.

To make the burritos:
Warm the tortillas in the microwave or a conventional oven according to the package directions. Cover with foil and keep warm. Place the beans in a small microwave-safe bowl, cover, and microwave on high power for 45 seconds, or until hot. Keep warm.

In a medium bowl, whisk the eggs, water, salt, and pepper until well blended. Coat a medium nonstick skillet with cooking spray. Heat over medium heat. Add the eggs and scramble until cooked but still moist.

One at a time, spread each warm tortilla with about 2 tablespoons of the beans and 1/4 of the eggs. Top each with about 2 tablespoons of salsa, reserving the rest to serve at the table. Roll up the tortillas, folding in the sides. Serve right away, with the remaining salsa.

Makes 4 servings

Per burrito: 290 calories, 32 g carbohydrates, 13 g protein, 12 g total fat, 210 mg cholesterol, 6 g dietary fiber, 480 mg sodium

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