Low-Glycemic Breakfast Burritos - dummies

By Meri Raffetto, Rosanne Rust

Make protein-rich eggs a part of a healthy, low-glycemic breakfast with this recipe for breakfast burritos that you can spice up or down. Low-glycemic burritos add a nice Tex-Mex kick to breakfast. The recipe is pretty standard, but if you like a little spice, go ahead and add some cayenne pepper or hot sauce.

Low-Glycemic Breakfast Burritos

Preparation time: 10 minutes

Cooking time: 12 minutes

Yield: 4 servings

1 tablespoon canola oil 1/2 small sweet onion, finely chopped

1 red bell pepper, finely chopped

1 small portabella mushroom, diced

4 eggs

1 cup egg substitute

2 tablespoons lowfat milk

Salt and pepper to taste 1/3 cup shredded Mexican blend cheese

Four 10-inch whole-wheat tortillas

Salsa to taste

1 ripe avocado, peeled, pitted, sliced

  1. Heat the canola oil in a large nonstick skillet over medium-high heat. Cook the onions and peppers until they begin to soften, about 3 minutes.

  2. Add the mushrooms, and cook them until soft, about 5 minutes.

  3. Meanwhile, whisk together the eggs, egg substitute, milk, salt, and pepper. Reduce the heat to low, and add the egg mixture to the vegetable mixture, scrambling until cooked through, about 3 minutes.

  4. Add the cheese, and stir it into the mixture until melted, about 1 minute.

  5. Spread each tortilla with 1/4 of the scrambled eggs, salsa (to taste), and 1/4 of the avocado. Roll up the tortillas burrito-style and serve.

Per serving: Calories 399 (From Fat 462); Glycemic Load 9 (Low); Fat 18g (Saturated 4g); Cholesterol 213mg; Sodium 492mg; Carbohydrate 43g (Dietary Fiber 7g); Protein 23g.