Healthy Recipe:

Recipe: Breakfast burrito

  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: 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.

By Mayo Clinic staff
Serves 1

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

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.

Nutritional analysis per serving

Serving size: 1 burrito
Calories256 Sodium629 mg
Total fat4 g Total carbohydrate40 g
Saturated fat1 g Dietary fiber11 g
Trans fat0 g Sugars0 g
Monounsaturated fat1 g Protein15 g
Cholesterol1 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00473 June 1, 2013

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