Friday, July 12, 2013

Breakfast Burritos

If you're looking for a healthy meal on the go, here's a great freezer recipe for breakfast. Customize them however you like, there are all kinds of options!















I used Ezekiel Whole Grain Tortillas because they're not made from flour, you can find it in the freezer at Whole Foods. They contain no preservatives, shortenings or refined sugars, just whole grains. It is tricky to fold in the ends so I just left it open.

Egg yolks are very high in fat and cholesterol so I only eat egg whites. Half the protein of an egg comes from the whites. For the past 20 years I've only consumed eggs from chickens that are free to roam around and I don't mind paying extra for that. Not all organic eggs are free range, see article.


I serve it with 1/4 of an avocado because they are an excellent source of monounsaturated fatty acids, dietary fiber, potassium, B vitamins and vitamin E. Did you know that one medium-size avocado has as much potassium as three medium-size bananas? Their healthy fats promote healthy cholesterol levels and healthy skin. I try to buy one avocado a week and cut it into 4 equal sized pieces to eat one day at a time so I'm not getting too many calories from it at once. In the summertime I love eating fresh juicy nectarines!


Yield: 5 burritos

Ingredients
365 Whole Foods - Organic Egg Whites 
5 Ezekiel - Sprouted Wheat Tortillas
½ of one Field Roast - Mexican Chipolte Vegan Sausage
2 Piquillo Peppers (this was left over from my paella but you can use tomatoes)
2 oz Parmesan Reggiano
1 Carrot
fresh basil leaves chopped
celery seed, black pepper, onion powder
(you can use whatever spices you have on hand, I don't salt my eggs but found that celery seed is a good replacement in eggs to get the same flavor)

Directions
In a large skillet, brown the sausage and carrot. Remove from heat and set aside. Spray cooking spray in skillet and scramble the egg whites with cheese and spices, then add the piquillo peppers. Once done combine with sausage and carrot.

To assemble the burritos and prep to freeze
Warm the tortilla on a skillet until soft and flexible. Fill tortilla with a half cup of the scramble. Fold tortilla snugly and wrap in plastic wrap. Then place in tupperware and freeze.

On serving day
Microwave for 1.5 to 2 minutes in plastic wrap, unwrap and enjoy with fruit and 1/4 avocado

just the burrito 282 calories, 22g of protein and 6g of fiber
with a nectarine 352 calories, 23g protein, 8g of fiber
with a quarter of avocado and a nectarine 415 calories, 23g of protein and 9g of fiber

Your body can only absorb 20 grams of protein per meal, so you've maxed out with this meal. This is also half your day's fiber requirement. Fiber is what keeps you feeling full for a long time.

If you're looking for another make ahead breakfast recipe check out my crustless quiche. Gotta say I'm so glad I invested a couple hours  to plan my meals and prep for the week! Don't you love when you can cross things off your to-do list?!

Note: I would advise against using mushrooms because they have a lot of water in them and will make your burrito moist.
 

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