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Breakfast burrito

July 26, 2022

Recipe

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

Serves 1

If you don't have egg substitute, you can use egg whites instead.

To make this plant based, use an egg substitute.

In a small skillet, add the 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.

1/2 cup chopped tomato
2 tablespoons chopped onion
1/4 cup frozen corn
1/4 cup egg substitute (or 2 egg whites)
1 whole-wheat tortilla, 6 inches in diameter
1 tablespoons salsa

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 1 Grains and grain products 1 Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 173 Calories 30 g Total carbohydrate 1 mg Cholesterol 12 g Dietary fiber Trace Monounsaturated fat Potassium 11 g Protein Trace Saturated fat 1 burrito Serving size 370 mg Sodium 1 g Total fat