Bean, Ham, and Cheese Breakfast Burrito
This breakfast burrito requires 5 minutes of prep time and just 5 minutes of cook time, so it’s a great solution for a quick breakfast. The following recipe makes four servings. You can personalize this breakfast burrito by adding some cooked vegetables, such as tomatoes (as seen in the following figure) or green pepper and onion. You can also use different kinds of cheese and beans. Experiment with black beans, pinto beans, lowfat hot pepper cheese, or lowfat Monterey Jack, for example.
If you’re using canned beans, search for no-sodium-added or low-sodium options whenever possible.
Nonstick cooking spray
4 eggs (or 1 cup liquid egg whites)
4 ounces chopped lean ham
2 cups cooked cannellini beans (or one 16-ounce can, rinsed and drained)
Four 6-inch 100% whole-grain tortillas
4 ounces shredded part-skim cheddar cheese
Spray a sauté pan with nonstick cooking spray and place over medium heat.
In a small bowl, whisk the eggs (or egg whites). Add to the prepared pan along with the ham and beans.
Stir the mixture occasionally until the eggs are fully cooked and scrambled.
Place 1/4 of the mixture onto each tortilla and top with 1 ounce of the shredded cheese.
Wrap the tortilla into a burrito shape and allow the cheese to melt.
Meal plan servings: 2 starches, 4 ounces protein, 1 fat.
Per serving: Calories 389 (From Fat 118); Fat 13g (Saturated 6g); Cholesterol 217mg; Sodium 445mg; Carbohydrate 45g (Dietary Fiber 8g); Protein 30g.