Scrambled eggs and black beans rolled in a wrap with salsa and cheddar. A hot breakfast that can be wrapped in foil and taken out of the door.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F).
- Ready in12 minutes
- Prep3 min
- Cook9 min
- Serves1
Ingredients
- 2 eggs
- 100 g black beans (cooked, or canned and drained)
- 1 wrap flour tortillas / wraps
- 40 g salsa
- 20 g cheddar cheese
- 5 g olive oil
Method
- Drain and rinse the beans. Beat the eggs with a pinch of salt.
- Heat the olive oil in a non-stick pan over medium heat, add the beans and warm them for two minutes, crushing a few with the back of the spoon.
- Pour in the eggs and scramble gently with the beans until just set.
- Warm the wrap, spoon the eggs and beans along the middle, top with the salsa and the grated cheddar, fold in the ends and roll.
What this plate gives you
The eggs and the beans split the protein, about 13 g and 9 g, and the beans give most of the 11 g of fibre, which is what a burrito made of eggs alone lacks. At 550 calories it is just over a quarter of a 2,000-calorie day; the cheddar and the oil are where the 25 g of fat sits. Warm the tortilla for twenty seconds before you fill it, or it cracks when it is rolled.
Swaps
- A wholegrain tortilla: about 3 g more fibre.
- Leave out the cheddar: 80 calories and 6 g of fat fewer.
- Pinto beans for black: the same numbers.
Keeping it
Burritos freeze. Roll, wrap in foil, freeze for up to three months, and reheat from frozen in an oven at 180 C for 25 minutes. In the fridge, cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule).
