It’s January and my guess is that you overate during the holidays and you’re looking to shed a few pounds. All this month, I will feature healthy meal recipes so that you can eat delicious food and get back into shape! First up is Breakfast Burritos, featuring eggs, black beans, avocado and a little bit of heat from chili flakes and hot sauce. This meal contains plenty of protein and healthy fat, which will satisfy your appetite and keep you full longer. Pair this meal with 30 minutes of exercise you enjoy and you’ll be on your way to a better you. Healthy and joyous eating!
Ellie’s Breakfast Burritos (Recipe courtesy Ellie Krieger)
- 2 teaspoons canola oil
- ½ small red onion, diced (1 cup)
- 1 red bell pepper, seeded and diced
- 1 cup drained, rinsed canned black beans, preferably low-sodium
- ¼ teaspoon chili flakes
- Salt and freshly ground black pepper
- 4 eggs and 4 egg whites
- 1/3 cup (about 1 ½ -ounce) shredded pepper Jack cheese
- Cooking spray
- 4 (10-inch) whole-wheat tortillas (burrito-size)
- ¼ cup reduced-fat sour cream
- ¼ cup salsa
- 1 large tomato, (4 ounces) seeded and diced
- 1 small avocado (4 ounces), cubed
- Hot sauce
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 ¼ of the black bean mixture, ¼ of the scrambled eggs, some diced tomato and ¼ of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.
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