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burrito w cowboy salsa

Friday Foodie: Healthy Breakfast Burrito

Wondering what happened to the Friday Foodie? I was waylaid with a cold and a few other happenings, that kept me off the computer for a few days. But better late than never, right? Here’s the last in the breakfast series:

Breakfast burritos are easy to make healthy, but just as easy to make in a not so healthy manner. Loading them up with cheese, eggs and potatoes, is not so good. Avoiding the fat and cholesterol are important when preventing Type II Diabetes. So try this for a change of pace as a healthy, filling way to start your day.

To remove excess salt, rinse a can of black beans OR any bean of your preference.

rinsing beans

Heat the beans with a couple of tablespoons of low sodium vegetable broth or water. Add a teaspoon of cumin and 1/2 teaspoon of chile powder. I used green chile powder in mine today. I also chopped up some red onion and tossed that in, though you can add any kind of onion. If using green onions, scallions, chop them and layer them on the burrito.

beans w onions cumin green chile powder

I also heated up some brown Spanish rice I had made earlier in the week. (I’ll share this recipe with you in the future.)

spanish rice

Chop some cilantro. I learned a great trick from a colleague, Elizabeth Rider. I keep my cilantro in a jar of water in the crisper drawer. I have had this cilantro for over a week, and instead of getting slimy and brown, it has stayed fairly crisp and definitely fresh.

cilantro

Heat a whole grain tortilla over the gas burner (do not attempt this if you have sensitive finger tips or not sure how to do it. I have touched hot plates, pans, etc. so much as a cook in my life, my finger tips don’t notice the heat.) or heat in a dry pan or on the shelf of a hot oven. Heat until soft, which only takes a few minutes.

heating tortilla on gas flame

Layer tortilla with beans, rice, salsa, cilantro and roll up. I wrap each in foil to keep warm while I made additional burritos and put the fresh food away. This also sets the burrito and makes it easier to eat.

burrito w cowboy salsa

What? No cheese? Yes, no cheese. We are a nation addicted to cheese and it is not healthy for us. I’ll do a post on this soon to give you my reasons. Afraid you’ll miss the cheese? Add more seasoning and salsa and you won’t miss a thing!

Fold up bottom of tortilla first.

first fold in burrito

Then fold in one side, tucking in filling as you go and then fold over the last side.

bean bkfst burrito

What makes this a breakfast burrito? Eating it for breakfast! There is nothing special about breakfast foods, so chose something that is dense in nutrients and full of fiber. This will keep the hunger at bay until lunch. Additionally, by eating breakfast, studies show you will eat 20% fewer calories throughout the day. Pick something healthy and hearty and enjoy a great day!

Friday Foodie: Healthy Breakfast Burrito
Author: 
Recipe type: Breakfast
Cuisine: New Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
A hearty burrito that is great for breakfast, but can be enjoyed for any meal of the day.
Ingredients
  • 4 whole grain tortillas
  • 1 can of black or pinto beans, drained and rinsed
  • 2-3 Tbs of vegetable broth
  • 1 tsp cumin
  • 1 tsp chile powder (or ½ c chopped green chile)
  • ¼ c chopped onion
  • 1 c Spanish brown rice
  • ½ c salsa
  • ½ c chopped scallions
  • ½ c chopped cilantro
  • optional: sliced avocado
Instructions
  1. Heat beans in vegetable broth over medium/high heat
  2. Add cumin and chile
  3. Stir in onion
  4. Once hot, set aside
  5. Heat tortillas either one at a time over gas flame OR on rack in 400 degree oven
  6. Layer ¼ c Spanish rice down center of tortilla, stopping an inch from the bottom
  7. Layer ¼ of beans down rice
  8. Layer with 2 tbs salsa
  9. Sprinkle with scallions if using
  10. Layer with 2 Tbs of cilantro
  11. Add a few slices of avocado if using