health guides
Breakfast Burrito
Black beans, ham, spinach, and cumin wrapped in tortillas make a tasty, portable breakfast sandwich that can be enjoyed on the run or at home.
Ingredients
- olive oil spray
- 1/2 cup sliced onion
- 1 cup washed, ready-to eat spinach
- 2 oz lean deli ham
- 1/4 cup canned black beans, rinsed and drained
- 1/2 tsp ground cumin
- salt and freshly ground black pepper
- 2 Tbs reduced fat sour cream
- 2 6-inch whole wheat tortillas
Directions
- Coat a nonstick skillet with olive oil spray and place over medium-high heat. Add onion and cook 2 minutes. Add spinach and ham and stir until spinach is wilted, about 1 minute. Remove from heat and stir in the black beans, cumin, and salt and pepper to taste. Stir in the sour cream. Warm tortillas in a microwave oven for 10 seconds or place in a toaster oven for 15 to 20 seconds. This will make them easier to roll. Remove tortillas and place on a flat surface. Spread tortillas with black bean mixture. Roll up and place on 2 plates.
Copyright © 2005 by Linda Gassenheimer
Serving Suggestion: If making ahead, wrap the burrito in plastic wrap or foil and refrigerate. Bring to room temperature before eating.
Nutrition Facts
Calories 219
Calories from Fat 54 (25%)
(9%)Total Fat 6g
(11%)Saturated Fat 2g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 3g
(7%)Cholesterol 21mg
(25%)Sodium 600mg
(11%)Potassium 378mg
Total Carbohydrate 28g
(15%)Dietary Fibre 4g
Sugars 2g
Sugar Alcohols 0g
(26%)Protein 13g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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