Southwest breakfast burrito with black beans and charred corn

This tex mex wrap is loaded with flavor from the sautéed vegetables, salsa and aged cheddar cheese. By using the egg substitute you cut back on all the excess 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 egg substitute 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 3 tortillas. Place one-third of the eggs along the center of each tortilla. Sprinkle with cheese and season with 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, drained
1/4 cup finely diced red bell pepper
1/4 cup canned black beans, drained and rinsed
1 tsp finely chopped garlic
1 cup egg substitute (or 4 large eggs)
1/2 cup medium salsa
3 large whole wheat flour tortillas
1/2 cup shredded aged cheddar cheese
pinch of salt and pepper

Nutritional Analysis per Serving (1/2 tortilla)

Calories 104
Protein 8 g
Fat 5.3 g
Saturated Fat 1.8 g
Carbohydrates 6 g
Cholesterol 7 mg
Sodium 248 mg
Fiber 1.1 g

Prep Time: 15 minutes
Cook Time: 15 minutes

Serves 6

Nutrition Watch:Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, the high fiber content of black beans prevents blood-sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.