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If you don’t have an egg separator, crack the rinsed egg(s) into a bowl and use a larger spoon with slots to remove the yolks. Be gentle to prevent the yolk from breaking!


Recipe tip

Make this gluten- and dairy-free by substituting gluten-free tortillas and replacing the butter with canola oil.

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Egg and vegetable burrito

Wake up to a well-balanced breakfast wrapped up in a burrito! You’ll get a jump-start on your daily servings of vegetables and enough protein to give you energy until lunch.

Ingredients

6 whole-grain tortillas
1 tablespoon unsalted butter
1 medium green bell pepper, cut into strips
1 medium sweet onion, sliced and rings separated
8 ounces fresh mushrooms, sliced
1 pound fresh spinach
nonstick cooking spray
12 egg whites (You can also use 3 cups egg substitute.*)

Directions

  1. Preheat oven to 225 F.
  2. Wrap tortillas in foil. Set aside.
  3. Heat skillet (with oven-safe handle) to medium-high heat. Add butter and allow to brown slightly. Then add green pepper strips, onion rings and mushroom slices. Cook for 5 minutes, stirring occasionally.
  4. Add spinach and heat for 1 minute. Remove skillet from heat, cover with foil and place in the oven to keep warm. Also place foil-wrapped tortillas in the oven at this time.
  5. Heat a small skillet sprayed with nonstick cooking spray over medium heat. Add egg whites and move eggs around with a heat-safe spatula until cooked through.
  6. Remove vegetables and tortillas from oven. Divide vegetables and eggs evenly among tortillas. Roll ends and fold over the sides of tortillas to make burritos.
  7. Serve warm.

Makes 6 servings

Recipe contains: wheat, milk

Carb choices per serving: 2

*Option not included in nutrition facts.












 

Source: Allina Health's Patient Education Department

First published: 08/01/2014
Last updated: 08/01/2014

Reviewed by: Allina Health's Patient Education Department