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Recipe: Breakfast burrito

Recipe: Breakfast burrito

Breakfast burrito — one of many healthy recipes from Mayo Clinic.

By using egg substitutes instead of whole eggs and substituting vegetables for sausage and cheese, you cut out much of the fat and cholesterol in this breakfast burrito.


Directions

In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture has evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.

To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.


Ingredients
  • 1/2 cup chopped tomato
  • 2 tablespoons chopped onion
  • 1/4 cup frozen corn
  • 1/4 cup egg substitute
  • 1 whole-wheat tortilla, 6 inches in diameter
  • 2 tablespoons salsa

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories256 
Carbohydrate40 g 
Cholesterol1 mg 
Fiber11 g 
Monounsaturatedfat1 g 
Potassium 
Protein15 g 
Saturatedfat1 g 
Servingsize1 burrito 
Sodium629 mg 
TotalFat4 g 

2013-06-01

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