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Diabetes Bites Newsletter

Recipes for type 1 and type 2 diabetes with nutritional information.

Breakfast Burrito Recipe

Spice up your morning with this delicious recipe!

Ingredients

  • 2 teaspoons canola oil

  • 1/2 small red onion, diced (1 cup)

  • 1 red bell pepper, seeded and diced

  • 1 cup drained, rinsed canned black beans, preferably low-sodium

  • 1/4 teaspoon chili flakes

  • Salt and freshly ground black pepper

  • 4 eggs and 4 egg whites

  • 1/3 cup (about 1 1/2 ounce) shredded pepper Jack cheese

  • Nonstick cooking spray

  • 4 (10 inch) whole wheat tortillas (burrito size – any tortilla will work, and Low Carb work nicely for keeping things contained)

  • 1/4 cup sour cream

  • 1/4 cup salsa

  • 1 large tomato, (4 ounces) seeded and diced

  • 1 small avocado (4 ounces), cubed

  • Hot sauce


Directions:

  1. Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and
    peppers are slightly charred, about 8 minutes.

  2. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish. 

  3. Whisk together the eggs and egg whites then stir in the cheese.

  4. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked
    through, about 3 minutes.

  5. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado.

  6. Season, to taste, with hot sauce.

  7. Roll up burrito-style and serve.

Nutrition Facts: Content will vary depending on the type of burrito used. Eval the package for nutrition facts on the burrito wrap of choice.

Carbs = approximately 8g not counting burrito wrap

Fat = 5-10g (depending on addition of cheese and avocado)

Protein = 16g

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