Breakfast Burrito
I love spicy food in the morning—and pretty much all day long—so the idea of a bean burrito sits pretty well with me.
Beans are a healthy and hearty way to start the day. Throw in some spinach and you have a really nutritious breakfast.
Breakfast Burrito with Refried Black Beans
Bean mixture:
1 tsp. olive oil
1 (15.5 oz.) can black beans, rinsed and drained
3/4 tsp. each ground cumin and ground oregano
1/8 tsp. garlic powder
1/4 tsp. salt
Other ingredients to make one burrito:
1 (9-inch) whole-wheat tortilla
2 Tbsp. salsa
8 baby spinach leaves
1 large egg
1 Tbsp. reduced-fat (2 percent) milk
Preheat the oven to 350° F.
In medium skillet, heat oil over medium-high heat. Add beans, spices and salt. With fork, coarsely mash about two-thirds of beans with seasonings while they heat. This will fill 4 burritos and can be prepared ahead and refrigerated for 2-3 days.
To prepare one burrito, warm tortilla in microwave or skillet. Distribute a scant half-cup of beans over tortilla, leaving a 1-inch border.* Spoon 1 tbsp. salsa over beans. Top with a few spinach leaves.
Coat small skillet with cooking spray over medium-high heat. In small bowl, beat one egg with 1 tbsp. milk. Scramble egg softly and arrange over spinach on tortilla. Add remaining salsa and spinach leaves. Fold up the bottom, then sides of tortilla, then roll up from bottom to close. Serve immediately.
Makes 1 serving
Per serving: 270 calories, 8 g total fat (2 g saturated fat), 31 g carbohydrate, 15 g protein
6 g dietary fiber, 460 mg sodium
Recipe and photo courtesy of American Institute for Cancer Research.
