Healthy Egg Burrito

This recipe contains plenty of lean protein, is low in saturated fat, and is loaded with fiber and other healthy nutrients. Try it for breakfast, lunch or dinner.

Ingredients

• 6 egg whites
• 5 tablespoons skim milk
• Salt & pepper to taste
• 2 teaspoon olive oil
• 1 small red onion, diced
• 1 small green pepper, diced (use 1/2 of pepper if it is very large)
• 1 small red pepper, diced (use 1/2 of pepper if it is very large)
• 4 cups fresh spinach, rinsed, chopped, and drained
• 2 10-12 inch, whole grain tortillas (whole wheat is available at most large grocery stores)
• 2/3 cup canned black beans, rinsed and drained
• 3 ounces (about 4 slices) pepper jack soy cheese
• Salsa for garnish

Instructions

• Rinse black beans well & drain thoroughly. Rinsing away the liquid around canned beans will reduce the amount of gas you may experience from eating beans.
• For easiest preparation, chop and dice all vegetables prior to beginning to cook.
• Whip together egg whites, skim milk and salt & pepper and set this aside.
• Heat olive oil in non-stick skillet and saute onions over medium heat for about 1-2 minutes.
• Add peppers and continue to cook for another 3-4 minutes.
• In a separate, small non-stick pan, saute spinach in a dash of olive oil until leaves just wilt. Spinach should remain bright green. Carefully drain liquid from spinach and set spinach aside.
• Heat tortillas in microwave for 5 to 10 seconds, until just warm.
• Add egg/milk mixture to onions & peppers. Cook until eggs are desired firmness.
• Split egg mixture in half and place half on each tortilla shell. Add spinach, black beans, and soy cheese to each shell. Roll and fold both ends. Garnish each burrito with salsa.

Makes 2 servings.

Per Serving: 403 calories; 45g carbohydrate; 31g protein; 11g fat; 12.5g fiber

% of Calories: 45% Carbohydrate, 31% protein, 24% fat