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Ready In:
40 minutes
Serves: 4
Make several burritos at once and freeze them to re-heat and enjoy later in the week.
What you'll need
Cutting board
Sharp knife
Can opener
Colander
Stovetop
Measuring spoons
Medium skillet
Paper towel
Plate
Spatula or spoon
Grater
Small bowl
Ingredients
Serves 4
3 Green Onions
1 Bell Pepper red or green, Medium
1 clove Garlic Medium
2 ounces Cheddar Cheese Low-fat
15 1/2 ounces Black Beans equivalent to one can, no salt added
1 teaspoon Canola Oil
4 Eggs Large
3/4 teaspoon Ground Cumin divided
1/4 teaspoon Black Pepper Ground
of Nonstick Cooking Spray
4 Whole Wheat Flour Tortillas 8-inch
Directions
1.Rinse green onions and bell pepper. Peel garlic clove.
2.Slice green onions. Remove core and dice bell pepper. Mince garlic.
3.If using fresh cilantro, rinse and chop leaves now.
4.Grate cheese.
5.In a colander, drain and rinse beans.
6.In a medium skillet over medium heat, heat oil. Add beans, green onions, bell pepper, and garlic. Cook until peppers are soft, about 3 minutes. Add ½ teaspoon ground cumin and black pepper. Transfer mixture to a plate.
7.In a small bowl, crack eggs. Add remaining ¼ teaspoon cumin. Beat mixture lightly with a fork.
8.Wipe out skillet with a paper towel. Coat with non-stick cooking spray. Heat at medium-low. Add egg mixture. Cook, stirring occasionally, until eggs are as firm as you like, about 3-5 minutes. If using cilantro, add now.
9.Spoon egg mixture into the center of each tortilla, dividing evenly. Add beans and veggies. Sprinkle cheese on top. If using yogurt, add a dollop to each tortilla.
10.Fold tortilla over mixture and serve.
11.If you double the recipe, do not double cumin.
Storage Tips
Burritos can be frozen for up to one week. Wrap tightly in plastic wrap, cover with aluminum foil, and freeze. To reheat, remove foil and plastic. Microwave 1 ½ - 2 minutes, turning as needed. Or, remove plastic wrap and re-cover in aluminum foil. Heat in a toaster oven or regular oven at 300 degrees F for about 6 minutes.
Chef's Tips
- Add color and flavor with a fresh salsa, by mixing chopped fresh or canned tomatoes, chopped onion, and chopped cilantro, then add a pinch of ground cumin for heat.
- For a different flavor, use Monterey Jack or Colby cheese instead of cheddar.
- Steam, sauté, or grill a mix of veggies. Add to burritos.
Nutrition Facts
Serving Size 1.00 piece
Serving Per Container 4
| Amount Per Serving | ||
|---|---|---|
| Calories 340 | ||
| % Daily Value* | ||
| Total Fat 8 g | 10% | |
| Saturated Fat 2 g | 10% | |
| Sodium 510 mg | 22% | |
| Total Carbohydrate 45 g | 16% | |
| Dietary Fiber 9 g | 32% | |
| Protein 20 g | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
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