- Joined
- Apr 10, 2012
- Messages
- 55
BREAKFAST BURRITOS
INGREDIENTS:
2 cups egg whites
½ cup nonfat cottage cheese
½ cup chopped tomatoes
½ cup chopped red or green sweet pepper
½ cup chopped sweet onion – Vidalia or purple
½ cup black beans, rinsed and well drained then
Mashed coarsely with a fork
4 small Ezekiel grain or other whole – grain tortillas or wraps
Sea salt and fresh ground black pepper to taste
Cooking spray
PREPARATION:
1. Preheat oven to 250 Degrees F / 121 C. Place tortillas or wraps in oven to warn while preparing remaining ingredients.
2. In a small bowl whisk egg whites, cottage cheese, salt and pepper.
3. In a medium skillet coated with cooking spray, sauté vegetables and beans until soft. Pour the egg / cottage cheese mixture over vegetables and cook until mixture sets. Once firm divide egg mixture among the warmed tortillas. Roll each into a burrito. Garnish with low-fat, low-sodium salsa.
NUTRITIONAL VALUE PER SERVING:
Calories: 198 / Calories from Fat: 36 / Protein: 19g / Carbs: 20g / Dietary Fiber: 2.5g / Sugars: 3.5g / Fat: 4g / Sodium: 466mg
INGREDIENTS:
2 cups egg whites
½ cup nonfat cottage cheese
½ cup chopped tomatoes
½ cup chopped red or green sweet pepper
½ cup chopped sweet onion – Vidalia or purple
½ cup black beans, rinsed and well drained then
Mashed coarsely with a fork
4 small Ezekiel grain or other whole – grain tortillas or wraps
Sea salt and fresh ground black pepper to taste
Cooking spray
PREPARATION:
1. Preheat oven to 250 Degrees F / 121 C. Place tortillas or wraps in oven to warn while preparing remaining ingredients.
2. In a small bowl whisk egg whites, cottage cheese, salt and pepper.
3. In a medium skillet coated with cooking spray, sauté vegetables and beans until soft. Pour the egg / cottage cheese mixture over vegetables and cook until mixture sets. Once firm divide egg mixture among the warmed tortillas. Roll each into a burrito. Garnish with low-fat, low-sodium salsa.
NUTRITIONAL VALUE PER SERVING:
Calories: 198 / Calories from Fat: 36 / Protein: 19g / Carbs: 20g / Dietary Fiber: 2.5g / Sugars: 3.5g / Fat: 4g / Sodium: 466mg