This Tex-Mex wrap is loaded with flavour from the sautéed vegetables, salsa and aged cheddar cheese. I love the flavour of whole eggs and four split between six servings is acceptable. By using the egg substitute you cut back on extra calories, fat and cholesterol.
1. Heat the oil in a nonstick skillet over medium heat. Add the onion and sauté for 3 minutes or until soft. Add the corn and sauté for 5 to 8 minutes or until the corn begins to char. Add the bell pepper, beans and garlic, and sauté for 2 more minutes. Set aside.
2. Lightly coat a nonstick skillet with cooking spray. Add the eggs and scramble over medium heat for 2 minutes or almost set. Fold in the beans and corn mixture and cook for 1 more minute or until the eggs are set. Keep warm.
3. To assemble the burritos, spread the salsa evenly over the tortillas. Place a third of the eggs along the bottom of each tortilla. Sprinkle with cheese and season with the salt and pepper. Fold in both sides and roll. Cut in half.
4. If desired, toast the burritos in the oven or toaster oven at 400°F for 5 minutes before serving.
2 tsp vegetable oil
1⁄3 cup finely diced onion
1⁄3 cup canned corn
¼ cup finely diced red bell pepper
¼ cup canned black beans, drained and rinsed
1 tsp finely chopped garlic
1 cup liquid egg substitute (or 4 eggs)
½ cup medium salsa
3 large whole wheat flour tortillas
½ cup shredded aged cheddar cheese (1.5 oz)
pinch of salt and pepper
Makes 6 servings.
Preparation time: 15 minutes
Cooking time: 15 minutes
Make ahead: Prepare early in the day and reheat the burritos wrapped in foil in a 350°F oven for 10 minutes.
Nutritional Information per Serving
Carbohydrates 6 g
Fibre 1.1 g
Protein 8 g
Total fat 5.3 g
Saturated fat 1.8 g
Cholesterol 7 mg
Sodium 248 mg