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Mini breakfast burritos

With a few quick chops and stirs, this hearty breakfast is great for a small family on the run. Stir it together the night before and refrigerate the mixture, so all you have to do is pop is in the microwave in the morning and fill your tortillas!

3 servings / 12  min

Prep 10 min / Cook 2 min

Ingredients
  • 1 cup (250 mL) cooked canned navy beans, drained and rinsed
  • 1 egg
  • 2 tbsp (30 mL) diced tomato or salsa
  • Half small red or green bell pepper, diced
  • 2 green onions, thinly sliced
  • 1 tbsp (15 mL) chopped fresh coriander (optional)
  • Hot pepper sauce, a dash
  • 3 small, whole-grain tortillas (about 18 cm/7 inches)
Directions
  1. In shallow bowl, using potato masher mash beans until fairly smooth. Stir in egg and salsa until combined. Microwave on high and cook for 1 minute.
  2. Stir in pepper, onions, coriander and hot pepper sauce. Microwave on High for about 1 minute or until hot. Stir to combine. Divide in three and place one portion in centre of each tortilla. Roll up to enjoy.
Nutritional info per serving (1 burrito)
  • Calories: 209
  • Protein: 10 g
  • Total fat: 4g
    Saturated fat: 1 g
    Cholesterol : 62 mg
  • Carbohydrate: 32 g
    Fibre: 6 g
    Sugar: 2 g
    Added sugar: 0 g
  • Sodium: 444 mg
  • Potassium: 345 mg

 

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.