Bean Burrito

 

Scrambled Egg Breakfast Burrito with Sports Nutritionist Dave Ellis

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Sports Nutritionist, Dave Ellis, RD, CSCS, talks about the importance of antioxidants, non-protein calories and protein diversity to fuel athletes for performance. With CIA Scott Samuel, they prepare a Breakfast Burrito with Spicy Black Beans, Scrambled Eggs, Avocado, Brown Rice and Salsa Verde in a Whole Wheat Tortilla.

Yield: 4 burritos

Ingredients for Burritos

  • 1/4 cup canola oil
  • 1 small white onion, chopped
  • 1 red pepper, seeded, diced
  • 1/4 cup jalapeño, seeded, minced
  • 2 cups black beans, cooked
  • 1/4 tsp. red pepper flakes
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1 cup brown rice, cooked
  • Hot sauce, as needed
  • 1/2 cup cilantro, chopped
  • 4 eggs
  • 4 egg whites
  • 1 cup pepper jack, shredded
  • 4 whole-wheat tortillas, 10-inch
  • 1/2 cup sour cream
  • 1/2 cup salsa verde (recipe follows)
  • 1 tomato, diced
  • 2 avocado, cubed

Method for Burritos

  1. In a small bowl, mix the rice with hot sauce and cilantro. Set aside.
  2. Whisk together the eggs and egg whites in a small bowl and season with 1/4 teaspoon of salt. Spray a nonstick skillet with cooking spray and heat the skillet over medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes.

Salsa Verde

  • 2 jalapeño chiles, stems removed, sliced in half, seeds and veins intact
  • 8 tomatillos, husks removed, rinsed
  • 1 garlic clove, peeled
  • 1/4 small white onion
  • 1/2 bunch cilantro
  • Salt, to taste

Method for Salsa Verde

  1. Place all sala verde ingredients, except the cilantro and salt in a blender. Process until almost smooth.
  2. Pour blended mixture into a pan and bring to a simmer; season with salt and add the cilantro. Process briefly until smooth, taking care not to burn the cilantro.
  3. Heat the canola oil in a large nonstick skillet over medium-high heat. Cook the onions, red peppers and jalapeño until onions are softened and peppers are slightly charred and caramelized, about 8 minutes. Add black beans and red pepper flakes, cook until warmed thorough, another 3 minutes. Season with salt and pepper and transfer to dish.

For Assembly

  1. Spread each tortilla with 1 tablespoon each of sour cream and salsa, then layer with some brown rice, one-fourth of the black bean mixture, one-fourth of the scrambled eggs, some diced tomato and one-fourth of the avocado. Roll up burrito-style.
  2. Before serving, wrap in foil and warm in a 350° F oven for 12 to 15 minutes until warmed.

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