Flatbreads with scrambled eggs, cheese, and beans for breakfast
Votes: 5
Time: 40 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 460, total fat 20 G., saturated fats 6 G., proteins 23 G., carbohydrates 51 G., fiber 12 G., cholesterol 235 mg, sodium 860 mg, sugar - G.
Calories 460, total fat 20 G., saturated fats 6 G., proteins 23 G., carbohydrates 51 G., fiber 12 G., cholesterol 235 mg, sodium 860 mg, sugar - G.
A protein-, fiber-, and vitamin-rich breakfast. Saute canned black beans with onions and bell peppers and serve on a whole-wheat tortilla spread with salsa and sour cream. Top with scrambled eggs, slices of avocado, and tomato. Wrap the filling in the tortilla and you've got a delicious, juicy, and filling Mexican breakfast burrito. You can adjust the spiciness to your liking by adding more or less hot sauce, which pairs perfectly with the beans. This breakfast burrito is perfect for taking on the go and eating on the way to work.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 4 (25 cm.) whole grain wheat tortillas (for burritos)
- 2 tsp rapeseed oil
- Half a small red onion, diced (1 cup)
- 1 red bell pepper, seeded and diced
- 1 cup canned black beans, rinsed
- 1/4 tsp red pepper flakes
- 4 eggs + 4 egg whites
- 1/3 cup (about 45 g) grated pepper jack cheese
- 1/4 cup low-fat sour cream
- 1/4 tbsp. salsa pico de galo
- 1 large tomato (120 g), seeded and diced
- 1 small avocado (120 g), diced
- Hot sauce
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Cooking the dish according to the recipe:
- Heat the canola oil in a large nonstick skillet over medium-high heat. Saute the onion and pepper until the onion is softened and the pepper is lightly browned, about 8 minutes. Add the black beans and red pepper flakes and cook for another 3 minutes to heat through. Season with salt and pepper and transfer to a platter.
- Whisk together the eggs and egg whites, then fold in the cheese. Spray a skillet with cooking spray and heat it over medium heat. Then reduce the heat to low and add the eggs. Cook, stirring, until set, about 3 minutes. Spread each tortilla with 1 tablespoon of sour cream and fresh salsa, then top with 1/4 of the black bean mixture, 1/4 of the scrambled egg, some diced tomato, and 1/4 of the avocado. Drizzle with hot sauce to taste. Roll up the tortilla and serve.
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