Breakfast Burritos

Tuesday, May 1, 2012

Take an oversize tortilla and stuff it full of sausage and cheese, and you're in for a rude awakening. By swapping out worthless white tortillas for whole wheat, swapping fatty pork sausage for the lean chicken kind and adding fiber rich beans and fresh avocado, we've slashed the calories in half while increasing the overall nutrition (and deliciousness)

Ingredients: 1/2 Tbsp olive oil
2 cooked chicken sausage links, diced
1 red onion, diced
6 eggs, lightly beaten
Salt and pepper to taste
chopped cilantro
4 whole-wheat tortillas (10")
1 cup black beans, rinsed, drained and heated
1/2 cup shredded Cheddar or Jack cheese
1 avocado, pitted, peeled, and sliced
Pickled Jalapenos, optional

- Heat the oil in a large skillet or saute pan over medium heat. Add the sausage and onion; cook for 5 minutes or until lightly browned. Turn the heat to low
- Pour the eggs into the skillet. Cook slowly, constantly stirring with a wooden spoon unti lthe eggs are firm but still mosit. Remove from the heat, season with salt and pepper, and stir in the cilantro
- Wrap the tortillas in damp paper towels and heat in the microwave for 45 seconds. (Or heat them individually in a dry pan until warm and lightly toasted.) Divide the eggs, beans, cheese and avocado among the tortillas. Roll into tight packages and top each burrito with salsa, more cilantro and jalapenos (if using).

Makes 4 servings/Cost per serving: $2.42

415 calories
17 g fat (5g saturated)
625 mg sodium

Save 384 calories and $3.57 from the Bob Evans Meat Lovers' BOBurrito
Recipe from "Cook This, Not that: Kitchen Survival Guide" by David Zinczenko & Matt Goulding


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