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Southwestern Breakfast Burrito

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Some foods-such as lean proteins, fruits, vegetables, and whole grains—take more work to eat so you burn more calories during digestion. Adding garlic, spices, peppers, and vinegar will keep your fat-burning furnace running after you’re done eating.

Southwestern Breakfast Burrito

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Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Servings 4

Ingredients
  

  • 4 high-fiber whole grain sandwich wraps 10" diameter
  • 4 egg whites
  • 2 eggs
  • 1 c no-salt-added canned black beans rinsed and drained
  • ½ green bell pepper finely chopped
  • ½ red bell pepper finely chopped
  • ½ sm red onion finely chopped
  • 2 Tbsp pickled jalapeño chile pepper rings chopped
  • 1 c shredded reduced-fat Cheddar cheese
  • 3 Tbsp jarred spicy salsa

Instructions
 

  • 1. WRAP the sandwich wraps in aluminum foil and cook for 5 to 7 minutes in a toaster oven on medium or in an oven preheated to 350ºF.
  • 2. PLACE the egg whites, eggs, and beans in a medium bowl and whisk until just combined.
  • 3. HEAT a larger skillet over medium heat for 30 seconds. Coat with cooking spray. Add the egg mixture. Cook for 1 minute, or until the edges are no longer translucent, then stir with a spatula.
  • 4. SPRINKLE the top of the eggs with the green and red bell peppers, onion, chile pepper rings, and cheese. Reduce the heat to low and cover. Cook for 1 minute longer, or until the eggs are cooked through and the cheese is melted.
  • 5. SET out the sandwich wraps. Place a quarter of the mixture on each wrap, and divide the salsa among the wraps evenly. Fold in the 2 sides of each wrap to close. Wrap in aluminum foil or serve immediately.

Steak and Brown Rice Burrito Bowl

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Trade in your regular steak burrito for this smarter version, which is loaded with kale, red pepper and black beans. Using parboiled whole grain brown rice pares down the cooking time, so you can whip this dish up in a hurry. Top with salsa, fresh cilantro or sliced green onions.

Ingredients

  • 1/4 tsp (1 mL) ground coriander
  • 1/4 tsp (1 mL) ground cumin
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 12 oz (340 g) beef tenderloin grilling steaks, (about 2)
  • 2 tsp (10 mL) olive oil
  • 1 small onion, sliced
  • 1/2 tsp (2 mL) chili powder
  • 3 cups (750 mL) thinly sliced stemmed kale, (about half bunch)
  • 1 sweet red pepper, sliced

Black Beans And Rice:

  • 1 tsp (5 mL) olive oil
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) chili powder
  • 1 tsp (5 mL) ground coriander
  • 1 tsp (5 mL) ground cumin
  • 3/4 cup (175 mL) whole grain parboiled brown rice, (such as Uncle Ben
  • 3/4 cup (175 mL) rinsed drained canned black beans
  • 1/2 cup (125 mL) bottled strained tomatoes, (passata)
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper

Preparation

Black Beans and Rice: In large saucepan, heat oil over medium-high heat; cook garlic, chili powder, coriander and cumin, stirring, until fragrant, about 1 minute. Stir in 1-1/4 cups water, rice, beans, strained tomatoes, salt and pepper. Bring to boil; cover and cook until rice is tender, about 20 minutes. Remove from heat; let stand, covered, until liquid is absorbed, about 5 minutes.

Meanwhile, stir together coriander, cumin and half each of the salt and pepper; rub all over steaks.

In large nonstick skillet, heat half of the oil over medium-high heat; cook steaks, turning once, until medium-rare, 6 to 8 minutes. Transfer to plate; let stand for 5 minutes before slicing thinly.

Meanwhile, in same skillet, heat remaining oil over medium heat; cook onion and chili powder until softened, about 3 minutes. Stir in kale, red pepper, 3 tbsp water, and remaining salt and pepper; cook, stirring often, until kale is wilted and peppers are tender-crisp, about 6 minutes.

Divide rice mixture among bowls; top with kale mixture and steak.

By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: February 2013