Breakfast Burrito

Breakfast Burrito

Here is an easy, fast and delicious recipe for a healthier breakfast burrito. Why is it healthier? Well first, I use:

• Whole grain tortilla's (look for one's that are low in sodium, 200 mg or less). I also read the ingredients on the tortilla package. Specifically looking for whole wheat flour as the first ingredient.

• Less egg yolks, more egg whites! Egg yolks are high in cholesterol, yet they are also a good source of vitamin D. Egg yolks also contain choline, which is important for brain function and health. For 2 burritos, I use 2 whole eggs and 3 additional egg whites

• Vegetables! I often hear people tell me that it is hard for them to eat "enough" vegetables. Here is a great recipe to get one serving of vegetables! If you don't like the vegetables that are in this recipe, substitute those that you do like. Or, add more vegetables to the recipe (ideas: shredded carrots, yellow and/or green bell peppers, broccoli, cabbage, bok choy, sprouts)

• Lighter cheese. My favorite jarlsburg, which is low in saturated fat, low in calories and HIGH in protein! To me, that's a Win-Win situation!

• Healthy Fat! Butter is often used to enhance flavor in food, but in this recipe, I use olive oil to saute the vegetables. Olive oil is loaded with monounsaturated fats, which can help to decrease your total blood cholesterol and help reduce your risk of heart disease.

I also like to pair the burrito with a piece of fruit, which adds a nice color to the meal as well as an extra dose of antioxidants. With this type of breakfast, who needs to pay money for vitamin supplements?! And after all, breakfast is the most important meal of the day. Breakfast sparks your metabolism. Gives you energy for the day. And breakfast consumption is also important for weight management. So say goodbye to those fattening donuts, and hello to a healthier breakfast burrito! 

Yields 2 burrito's
Ingredients:


2 whole eggs + 3 egg whites
1 tablespoon fat free milk (or low fat, 2%)
2 slices jarlsburg (or 1 ounce cheese of your choice)
1 cup raw spinach
1 cup chopped tomatoes
1/2 cup chopped onions
1 cup chopped bell peppers
2 tablespoons salsa (or hot sauce of your choice)
Whole wheat tortilla
1 teaspoon olive oil


Directions:
Combine eggs together in medium bowl. Add milk. Whisk together eggs and milk, about 1 minute. Add olive oil to medium pan. Saute spinach, bell peppers and onions over medium-high heat in pan with olive oil for about 3 minutes. Add egg mixture to vegetable mixture. Continue to scramble egg mixture until desired doneness. Heat tortilla in microwave, or on stove top in large pan with slice cheese. Add egg mixture to warm tortilla and top with salsa, roll into a burrito.


Nutrition Facts per burrito, yields 2
Calories: 310
Fat: 10 g.
Saturated Fat: 4 g.
Carbohydrates: 30 g.
Protein: 24 g.
Sodium: 500 mg. (again, look for tortilla's with 200 mg. or less of sodium)
Fiber: 7 g.