Scrambled Egg Burritos with Black Bean Salsa

Scrambled Egg Burritos with Black Bean Salsa
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This protein-packed Southwestern egg burrito recipe is always a hit, whether you’re serving it for breakfast, brunch, lunch or a casual dinner. The homemade black bean salsa recipe adds a special touch and takes just 10 minutes, but you can also use your favorite prepared salsa to make this faster.

From EatingWell: Spring 2003, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings
Active Time: 25
Total Time: 40

Ingredients

Salsa

  1. 1 cup diced seeded plum tomatoes (3-4 tomatoes)
  2. 1 cup canned black beans, rinsed
  3. 2 tablespoons chopped scallions
  4. 1 tablespoon chopped fresh cilantro or parsley
  5. 1 tablespoon lime juice
  6. 1 1/2 teaspoons extra-virgin olive oil
  7. 1/2-1 teaspoon minced chipotle chile in adobo sauce (see Tip)
  8. 1/8 teaspoon salt

Burritos

  1. 4 8-inch whole-wheat flour tortillas
  2. 4 large eggs
  3. 1/8 teaspoon salt
  4. Freshly ground pepper to taste
  5. 1 teaspoon extra-virgin olive oil
  6. 1 4-ounce can chopped green chiles
  7. 1/2 cup grated Cheddar or pepper Jack cheese
  8. 1/4 cup reduced-fat sour cream

Preparation

  1. To prepare salsa: Combine all ingredients in a medium bowl; stir to blend. Refrigerate until ready to serve.
  2. To prepare burritos: Preheat oven to 350°F. Wrap tortillas in foil and heat in the oven for 5 to 10 minutes.
  3. Meanwhile, blend eggs, 1/8 teaspoon salt and pepper in a medium bowl with a fork until well combined. Heat 1 teaspoon oil in a medium nonstick skillet over medium-low heat. Add green chiles and cook, stirring, for 1 minute. Add the eggs and cook, stirring slowly with a wooden spoon or heatproof rubber spatula, until soft, fluffy curds form, 1 1/2 to 2 1/2 minutes.
  4. To serve, divide eggs evenly among the tortillas. Sprinkle each with about 2 tablespoons cheese and roll up. Serve with sour cream and the salsa.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the salsa (Step 1) for up to 2 days.
  • Tip: Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

Nutrition

Nutrition Per Serving: 380 calories; 17 g fat (7 g sat, 6 g mono); 207 mg cholesterol; 39 g carbohydrates; 18 g protein; 6 g fiber; 776 mg sodium; 393 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Calcium (28% dv), Iron (21% dv), Folate (19% dv), Vitamin A (17% dv)

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 vegetable, 1 1/2 lean meat, 2 fat