Ranch-Style Breakfast Burrito with Two Onion Salsas
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4 (8-inch) flour tortillas, preferably whole wheat or sprouted wheat
2 cups chopped onions
1 tablespoon olive oil
4 egg whites
1 cup chopped tomatoes
1/4 cup chopped cilantro or parsley
1/4 teaspoon black pepper
Fresh Mango Salsa (recipe follows)
Avocado-Red Onion Salsa (recipe follows)
Fat-free sour cream or yogurt
Stack tortillas; wrap in foil. Heat in 350-degree oven for 10 to 15 minutes. Meanwhile, sauté onions in oil over medium heat for 5 minutes or until tender. Beat eggs, egg whites, tomatoes, cilantro and black pepper together in bowl with fork. Pour over onions and cook on medium heat, stirring with spatula until scrambled, about 6 minutes. Divide egg mixture onto warm tortillas. Roll tortillas around the egg mixture, tucking in ends to prevent filling from falling out. Serve with salsas and sour cream or yogurt.
Makes 4 servings.
*Per serving Burrito only: About 350 cal, 14g protein, 47g carb, 8g fiber, 130g fat, 15g sat. fat, 3mg chol, 215mg sod, 6RE Vit A, 70mg Vit C, 10mg Ca., 15mg iron.*
**Fresh Mango-Onion Salsa:** Combine 1 cup chopped fresh mango (or peaches) with 1/4 cup chopped yellow or red onion, 1/2 teaspoon grated orange peel, 2 tablespoons orange juice and 1 to 2 teaspoons minced seeded fresh jalapeno pepper (optional). Makes 1 cup.
*Per 1/4-cup serving: About 40 cal, 0g protein, 10g carb, 1g fiber, 0g fat, 0g sat. fat, 0mg chol, 0mg sod, 2.42RE Vit A, 25mg Vit C ,0mg Ca., 0mg iron.*
**Avocado-Red Onion Salsa:** Combine 1 large or 2 small diced avocados (about l cup) with 1/4 cup thin wedges of red onion, 2 tablespoons chopped fresh cilantro and 1 tablespoon lime juice. Makes 1 cup.
*Per 1/4-cup serving: About 60 cal, 1g protein, 4g carb, 3g fiber, 6g fat, 1g sat. fat, 0mg chol, 0mg sod, 0RE Vit A, 10mg Vit C ,0mg Ca., 2mg iron.*