egg

Easy Breakfast Burrito

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Easy Breakfast Burritos

Easy Breakfast Burritos


Makes 4 Servings

Ingredients

  • 4 large eggs
  • 1 tsp. water
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 2 (10 inch) whole wheat tortillas
  • 2 tsp. vegetable oil
  • 1 15 oz. can black beans, rinsed and drained
  • 1/4 cup red pepper, diced
  • 2 Tbsp. low-fat sour cream or plain Greek yogurt
  • cilantro for garnish (optional)

Directions

In a medium bowl, use a fork to whisk together the eggs, water, salt, and pepper. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside. Add the beans to the same pan and cook for 3 to 4 minutes, until heated through. In a medium nonstick frying pan, warm the oil over low heat. Add the eggs and cook, stirring frequently, for 4 to 5 minutes, until they are scrambled and cooked through. Spoon the beans onto the warm tortillas and top with the scrambled eggs, red pepper, and sour cream. Roll each tortilla into a burrito, garnish with cilantro and serve immediately.

Sweet Potato Hash and Eggs

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Sweet Potato Hash and Eggs

sweet potato hash and eggs with toast


Makes 2 Servings

Ingredients

  • Wash hands with warm water and soap.
  • 1 large sweet potato, peeled, diced
  • 1/2 small yellow onion, diced
  • 1/2 bell pepper, seeds removed, diced
  • 1 clove garlic, peeled and minced
  • 2 large eggs
  • 1 Tbsp. + 1 tsp. vegetable oil

Directions

  1. Wash your hands with soap and warm water.
  2. Heat 1 Tbsp. oil over medium heat in a deep skillet.
  3. Add potatoes and cook, stirring occasionally, about 5 minutes.
  4. Add onion, bell pepper, and garlic to the skillet with the sweet potatoes.
  5. Cook about 5 minutes, stirring occasionally, until the onion is soft and the sweet potatoes are tender.
  6. Divide the hash between 2 plates and return the skillet to the stove.
  7. Heat 1 tsp. oil in the skillet over medium heat.
  8. One at a time, add each egg to the skillet. Cook about 1-2 minutes, until the whites are nearly solid (no longer clear). Flip the egg and cook for one more minute.
  9. Top sweet potato hash with an egg, and serve right away.

Egg Muffins

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egg muffins plied on top of each other.


Makes 6 servings.

Ingredients

  • 2 cups washed vegetables, diced (such as broccoli, red or green bell peppers, onion, spinach. You can sauté the vegetables in butter or oil if desired.)
  • 6 eggs
  • ¼ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • ½ cup low-fat cheddar cheese, shredded
  • Cooking spray

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 350 degrees Fahrenheit.
  3. Spray muffin pan with nonstick spray.
  4. Add diced veggies to the muffin pan cups.
  5. Beat eggs in a bowl.
  6. Stir in salt, pepper, and garlic powder.
  7. Pour eggs into the muffin pan cups and bake 20 to 25 minutes.
  8. To add the cheese, remove the pan from the oven during the last 3 minutes of baking.
  9. Sprinkle the cheese on top of the muffins and return the tin to the oven.
  10. Remove from oven and serve.

Tuna Burger

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Tuna Burgers on a plate

Makes 6 burgers.

Ingredients

  • 2 (4.5-ounce) cans low sodium tuna
  • 1 cup bread crumbs, divided
  • 1 cup low-fat cheddar cheese, shredded
  • 1 egg, lightly beaten
  • ½ cup non-fat ranch salad dressing
  • ¼ cup finely chopped onion
  • Non-stick cooking spray

Directions

  1. Wash hands with soap and warm water.
  2. Drain tuna, separate into flakes using a fork
  3. In a medium bowl, combine tuna, ½ cup bread crumbs, cheese, egg, salads dressing, and onion.
  4. Form six patties; coat each side with remaining ½ cup bread crumbs.
  5. Spray non-stick skillet with cooking spray; heat to medium heat.
  6. Cook patties 3-5 minutes on each side until golden brown.