Description:
A healthy breakfast burrito is a wonderful and easy way for busy diabetics and busy families to obtain the nutrition they need. The perfect weekend treat or wrap in a paper towel and take with you on the road. You could top each burrito evenly with salsa and sour cream or simply garnish with cilantro sprigs.
This is a meat-less, egg and veggie burrito. These diabetic breakfast burritos are good enough to become a Sunday tradition.
Ingredients:
1 medium Onion; chopped
1 Green pepper; chopped
2 medium Tomatoes; chopped
1 cup Salsa; divided
1 cup Frozen whole-kernel corn
½ teaspoon Black pepper
¾ cup Canned pinto beans; drained
1 tablespoon Taco seasoning mix; dry
8 Whole wheat Flour tortillas; 8 inches across
¾ cup Shredded reduced-fat cheese
4 Eggs
4 Egg whites
2 teaspoons olive oil
Directions:
1. Add 1 teaspoon of oil to pan and heat. Add onion and green pepper and saute over medium-high heat until tender. Put ingredients in seperate bowl.
2. Add tomato, 3/4 cup salsa, corn, and black pepper. Heat thoroughly and set aside.
3.Place beans, taco seasoning mix and remaining salsa in blender or food processor, and blend until smooth. Spread about 2 tablespoons of the bean mixture on each tortilla. Sprinkle tortillas evenly with cheese.
4. Combine eggs and egg whites; beat well. In same pan add remaining oil, place over medium heat until hot. Add egg mixture and cook, stirring often, until the mixture is firm but still moist. Spoon the egg mixture evenly over the tortillas and then spoon the vegetable mixture evenly over eggs. Roll up the tortillas and secure them with toothpicks, if necessary.
5. Garnish with more salsa if desired, and serve immediately.
Preparation time: 15 minutes Cooking time: 7 to 10 minutes
Servings: 8
Nutrient Information:
Per serving: Calories: 272 Carbohydrates: 38 g Protein: 14 g Fat: 7 g Saturated Fat: 2 g Soduim: 496 mg Fiber: 5 g Serving size: 1 tortilla
Exchanges per serving: 2 starch 1 vegetable 1 medium-fat
Notes: from www.diabetes-self-mgmt.com
Special Diet: Low Fat, High Protein, High Fibre, Diabetic - Low Carb
Category: Diabetic
Submitted By: OK In Health E-Magazine
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