Breakfast Burrito

Looking for a breakfast recipe the whole family will love? A savoury mix of scrambled eggs, black beans, corn, peppers and tomatoes come together, wrapped up tight in a whole wheat tortilla - perfect for busy mornings and families on the go. Serve alongside fresh fruit or a glass of orange juice for breakfast, or with a side salad for a quick dinner.

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Prep Time:
20 minutes
Cook Time:
10 minutes
Total Time:
30 minutes
Yield:
4 servings

Ingredients

6 eggs
¼ cup 2% milk
4 tsp olive oil, divided
½ cup sweet orange pepper, diced
½ cup corn kernels (fresh, canned or frozen/thawed)
½ cup canned black beans, rinsed and drained
1 tbsp water
2 tsp chili powder
½ tsp each ground cumin and salt
¼ tsp each garlic powder, dried oregano, and paprika
4 12-inch (30cm) whole wheat tortillas
¼ cup 5% sour cream
¼ cup salsa
½ cup cherry or grape tomatoes, quartered
1 cup cheddar cheese, shredded
Optional: fresh cilantro leaves or hot sauce of your choice

Instructions

  1. In a medium bowl, whisk together eggs and milk; set aside.
  2. In a large nonstick skillet, heat 1 tsp (5 mL) of the olive oil over medium heat. Add peppers and cook, stirring occasionally until tender, about 2 minutes. Add corn, beans, water, chili powder, cumin, salt, garlic powder, oregano and paprika; mix well and cook until water has evaporated, about 3 minutes. Remove from heat and set aside.
  3. In a large nonstick skillet, heat remaining oil over medium heat. Pour in egg mixture and cook 3 to 5 minutes, stirring gently, until eggs are set but still soft. Remove from heat.
  4. To assemble, spread each tortilla with 1 tbsp (15 mL) each of the sour cream and salsa. Divide scrambled eggs & bean mixture along the center of each and top with tomatoes and cheese.  Garnish with cilantro and season with hot sauce, if desired.
  5. Roll up burrito-style and serve warm.

Notes

  • Punch up the protein by replacing the sour cream with plain Greek yogurt. 
  • To toast burritos, place in a preheated panini or sandwich press for 1 to 2 minutes. Or place burritos, seam side down, in a nonstick skillet over medium heat; toast on both sides for 3 to 4 minutes until lightly browned.

Nutrition

Calories: 531, Total Fat: 28 g, Saturated Fat: 11 g, Sodium: 1234 mg, Carbohydrates: 44 g, Fibre: 6 g, Protein: 27 g

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