Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Breakfast Burrito August 21, 2010

Breakfast Burrito

Jamie says:  The “breakfast” burrito gets a gold star in my book.  I put it in quotes because I think it could be good for any meal (I had it for dinner).  The meal is high in protein and good fats.  It includes quite a few nutrition superstars: omega 3 eggs (a good source of high biological value protein and good fats), black beans (high in fiber), avocado (another source of good fat and about 20 essential nutrients), spinach (a great source of vitamin A), and Healthy Grain Flatout flatbread (providing the good omega 3 fats and fiber).  And there’s many more nutrients, too.  To top it off, the breakfast burrito even has some fruit, a pluot, on the side.  A pluot is a cross between a plum and apricot.  For dessert, I had some heart-healthy dark chocolate and organic skim milk.  I’m giving myself the gold star for this one.

Ingredients:

  • 1 pluot
  • 1 Tbsp Publix canola oil
  • 1/2 green bell pepper
  • 1 large slice sweet onion
  • 1 Flatout flatbread multi-grain with flax
  • 1 cup Publix spinach
  • 1/3 cup Publix canned black beans
  • PAM no-stick cooking spray
  • 2 4 grain omega 3 large eggs
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • 1 green onion
  • 1/4 avocado
  • 1/4 cup Publix Deli all natural mild salsa

Directions:

  1. Wash pluot.  Cut in half and twist.  Remove pit.  Cut each half into fourths.  Set aside on the plate.
  2. Wash and dice green pepper and onion.  Heat a saute pan on medium heat.  Add canola oil, green peppers, and onions.  Cook for about 15 minutes, stirring frequently, or until browned.  Remove from heat and pour onto Flatout wrap.  In the same pan, cook spinach until wilted.  Add to wrap.
  3. Heat beans in the microwave for 3 minutes on high.  Drain well.
  4. Meanwhile, wash green onion and outside of avocado.  Slice green onion and cut avocado into bite-sized pieces.
  5. Spray PAM on a pan.  Crack eggs into the pan.  Stir to scramble.  Cook on medium heat for about 2 minutes or until cooked.  Add salt and pepper.
  6. Assemble burrito by adding the following to the green pepper, onion, and spinach: black beans, green onion, avocado, eggs, and salsa.  Serves: 1.  Enjoy!

I loved it and can’t wait to make it again!  Next time I am going to drain the beans really well- mine got a little watery.

  • Nutrition note:  I guess I got excited and talked about the nutrition in the beginning.  I’ll add that the yolk of the egg contains vitamin D and other important nutrients such as choline and biotin. 
Advertisements
 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s