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Breakfast Burrito
March 8, 2011| Issue 339

 

Healthy Breakfast on the Go

Breakfast Burrito with Refried Black Beans

Breakfast burritos are a sensible, efficient and delicious meal, one that balances carbs and fat with plenty of protein and fiber. AICR's expert report found that foods rich in fiber, such as beans and whole-wheat tortillas offer some protection against colorectal cancer. Research suggests that a healthy breakfast may also help with weight loss efforts. So stayed fueled throughout the morning with this hearty, balanced breakfast.

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Makes 1 serving.

Per serving: 270 calories, 8 g total fat (2 g saturated fat), 31 g carbohydrate,
15 g protein, 6 g dietary fiber, 460 mg sodium

  • Bean mixture:
  • 1 tsp. olive oil
  • 1 (15.5 oz.) can black beans, rinsed and drained
  • 3/4 tsp. each ground cumin and ground oregano
  • 1/8 tsp. garlic powder
  • 1/4 tsp. salt
  • Other ingredients to make one burrito:
  • 1 (9-inch) whole-wheat tortilla
  • 2 Tbsp. salsa
  • 8 baby spinach leaves
  • 1 large egg
  • 1 Tbsp. reduced-fat (2 percent) milk
 

Directions

  1. Preheat the oven to 350 F.
  2. In medium skillet, heat oil over medium-high heat. Add beans, spices and salt. With fork, coarsely mash about two-thirds of beans with seasonings while they heat. This will fill 4 burritos and can be prepared ahead and refrigerated for 2-3 days.
  3. To prepare one burrito, warm tortilla in microwave or skillet. Distribute a scant half-cup of beans over tortilla, leaving a 1-inch border.* Spoon 1 tbsp. salsa over beans. Top with a few spinach leaves.
  4. Coat small skillet with cooking spray over medium-high heat. In small bowl, beat one egg with 1 tbsp. milk. Scramble egg softly and arrange over spinach on tortilla. Add remaining salsa and spinach leaves. Fold up the bottom, then sides of tortilla, then roll up from bottom to close. Serve immediately.

* If using refrigerated bean mixture, place tortilla with beans on large sheet of foil, seal foil, and heat in the oven for 10 minutes. Remove and proceed as above.

Grocery list

Olive oil
Canned black beans
Ground cumin
Ground oregano
Garlic powder
Salt
Whole-wheat tortillas
Salsa
Baby spinach leaves
Eggs
Reduced fat milk

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