Ingredients Jump to Instructions ↓

  1. 2 teaspoons canola oil

  2. 1/2 small red onion, diced (1 cup)

  3. 1 red bell pepper, seeded and diced

  4. 1 cup drained, rinsed canned black beans, preferably low-sodium

  5. 1/4 teaspoon chili flakes

  6. Salt and freshly ground black pepper

  7. 4 eggs and 4 egg whites

  8. 1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese

  9. Cooking spray

  10. 4 (10-inch) whole-wheat tortillas (burrito-size)

  11. 1/4 cup reduced-fat sour cream

  12. 1/4 cup salsa

  13. 1 large tomato, (4 ounces) seeded and diced

  14. 1 small avocado (4 ounces), cubed

  15. Hot sauce

Instructions Jump to Ingredients ↑

  1. 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.

  2. 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.

  3. 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 Excellent source of: Protein, Fiber, Vitamin A, Vitamin C, Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium


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