Breakfast Burrito

Ready in 38 minutes
Prep: 25 minutes
Cook: 13 minutes

Yield: 4 servings, 
serving size 1 burrito

Ingredients

2 teaspoons of canola oil
1/2 small of diced red onion (1 cup)
1 seeded and diced red bell pepper
1 cup of drained, rinsed canned black beans, preferably low-sodium
1/4 teaspoon of chili flakes
Freshly ground black pepper and salt
4 eggs and 4 egg whites
1/3 cup (about 1 1/2-ounce) of shredded pepper Jack cheese
Cooking spray
4 (10-inch) of whole-wheat tortillas (burrito-size)
1/4 cup of reduced-fat sour cream
1/4 cup of salsa
1 seeded and diced large tomato, (4 ounces)
1 cubed small avocado (4 ounces)
Hot sauce

Directions 

Firstly heat the canola oil in a large nonstick skillet over a medium-high heat. Then cook the onions and peppers until onions are softened and peppers are slightly charred, for about eight minutes and then add black beans and red pepper flakes and cook until warmed through, for another three minutes. After that season with salt and pepper and transfer to a dish. 

Next, whisk together the eggs and egg whites then stir in the cheese. Then spray the skillet with cooking spray, and reheat the skillet over a medium heat. After that reduce heat to low and add eggs, scrambling until cooked through, for about three minutes. Then spread each tortilla with one tablespoon each sour cream and salsa, then layer with quarter of the black bean mixture, quarter of the scrambled eggs, some diced tomato and quarter of the avocado. Then Season, to taste, with hot sauce. In the end roll up burrito-style and serve. Enjoy your meal. 

Per Serving:
Calories 460; Total Fat 20 g; (Sat Fat 6 g, Poly Fat 1 g, Mono Fat 4 g); Cholesterol 235 mg; Sodium 860 mg; Protein 23 g; Carb 51 g; Fiber 12 g;

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