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A Breakfast Olé to Mother's Day

Show Mom how much you love her on Mother's Day with a delicious, healthy breakfast or brunch. The first meal of the day is a perfect opportunity to boost your health with cancer-fighting vegetables, fruits, whole grains and beans to perk up your mood and energy for the rest of the day.

Eggs provide inexpensive, high-quality protein that can help maintain your muscles. Eggs no longer have such a bad reputation for raising cholesterol levels, as long as they are eaten in moderate amounts. (One egg has 185 mg of the 300 mg daily cholesterol maximum recommended by the USDA). Eggs also contain some B vitamins like folate, iron, zinc, lutein and some vitamin D. At 70-80 calories each, they also can help with weight control.

Combining eggs with bell peppers and tomato, which also contain vitamin C and cancer-fighting phytochemicals, plus yellow summer squash and green onion fills these burritos with fiber for a satisfying, nutritious meal. Serve them with a little salsa or hot sauce, if you wish, along with a side of rinsed, drained and warmed black beans. Wash it all down with some low-sodium vegetable juice for some extra vitamins and phytochemicals.

Breakfast BurritoConfetti Breakfast Burritos

  • 2 large eggs
  • 4 egg whites
  • 2 tsp. olive oil
  • 1 medium tomato, seeded and chopped
  • 1⁄4 cup diced green pepper
  • 1⁄4 cup diced red pepper
  • 1⁄4 cup diced yellow squash
  • 1⁄4 cup chopped green onion
  • Salt and freshly ground black pepper, to taste
  • Cayenne pepper, to taste (optional)
  • 4 Tbsp. soy bacon bits (or to taste)
  • 4 flour tortillas, preferably whole wheat, room temperature or warmed

In medium bowl, beat eggs with egg whites. Set aside. Heat olive oil in non-stick skillet over medium heat. When oil is hot, add tomato, peppers, squash and onion. Cook 3 minutes, stirring constantly. Add eggs and scramble with a fork or spoon. Add salt, pepper and cayenne, if using. When eggs are cooked, stir in soy bacon bits. Divide eggs evenly onto tortillas. Roll up tightly, burrito style, and serve immediately.

Makes 4 servings.

Per serving: 202 calories, 8 g fat (1 g saturated fat), 26 g carbohydrate,
13 g protein, 4 g dietary fiber, 471 mg sodium.

You can find more excellent brunch recipes at AICR's Test Kitchen; or download our New American Plate for Breakfast brochure.


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