Egg and Bean Burrito with Avocado and Yogurt-Lime Dressing
If you’re a dedicated egg white eater, its time to switch back to the whole egg! The yolk contains the bulk of the nutrients, including half the total protein, choline (vital for healthy brain function, and lutein (protects eye health).
Makes 4 Servings
1/4 C low-fat Greek yogurt
Juice of 1 lime
1 Tbs extra-virgin olive oil
1 red onion, diced
1 small jalapeno chile pepper, diced
1/2 Tsp ground cumin
1 can (15 ounces) no-salt-added black beans, drained and rinsed
4 eggs, mixed with a fork
1/8 Tsp salt
1 (10″) whole wheat tortillas
1/2 C shredded Monterey Jack or Cheddar cheese
1 avocado, sliced
1 C salsa or pico de gallo
1- In a small bowl, mix together the yogurt and lime juice
2- In a large skillet, heat the olive oil over medium heat. Add the onion and chile pepper and cook, stirring frequently, for 5 minutes, or until soft
3- Add the cumin and beans and stir. When the beans are hot, add the eggs and cook until fluffy, stirring with a fork. Season with the salt. Turn off the heat.
4- Toast the tortillas for 1 or 2 minutes in a dry pan over medium heat, or place them under the broiler until they puff. Lay out the tortillas and divide the egg-and-bean mixture evenly among them. Top with an even amount of the cheese, avocado, and yogurt mixture. Roll up and top with salsa or pico de gallo.
Nutrition per serving: 445 calories, 47g of carbs, 10g of fiber, 20g of protein, 21g of total fat, 6g of saturated fat, 960mg of sodium