Everything about this breakfast is big—big tastes, big portion, and big satisfaction. The only small thing is the effort you need to make it. This soft flour tortilla stuffed with goodies—savory beans, scrambled eggs, spicy salsa, melting cheese, rich avocado, and tangy sour cream—is just the right size to keep you going all morning without weighing you down.

　　

Ingredients

Makes 4 servings

　　2 teaspoons canola oil

　　1/2 small red onion, diced (1 cup)

　　1 red bell pepper, seeded and diced

　　1 cup canned black beans, preferably low-sodium, drained and rinsed

　　1/4 teaspoon crushed red pepper flakes

　　Salt and freshly ground black pepper to taste

　　4 large eggs

　　4 large egg whites

　　1/3 cup (about 1 1/2 ounces) shredded pepper Jack cheese

　　Cooking spray

　　4 whole-wheat flour tortillas (10 inches in diameter; burrito-size)

　　1/4 cup reduced-fat sour cream

　　1/4 cup salsa

　　1 large tomato (4 ounces), seeded and diced

　　1 small avocado (4 ounces), pitted, peeled, and cubed

　　Hot pepper sauce, to taste

　　

Step 1

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and red bell pepper and cook, stirring, until softened, about 5 minutes. Add the black beans and red pepper flakes and cook, stirring occasionally, another 3 minutes. Season with salt and pepper, and then transfer the mixture to a bowl.

　　

Step 2

Whisk the eggs and egg whites together in a medium-size bowl, then add the cheese. Spray the skillet with cooking spray and reheat it over medium heat. Reduce the heat to low, add the eggs, and scramble until cooked through, about 3 minutes.

　　

Step 3

Spread each tortilla with 1 tablespoon each of sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato, and 1/4 of the avocado. Season to taste with the hot pepper sauce. Roll up burrito-style.

　　

Nutrition Per Serving

SERVING SIZE 1 burrito

　　PER SERVING Calories 460; Total Fat 20 g (Sat Fat 6 g; Mono Fat 4 g; Poly Fat 1 g); Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg

　　EXCELLENT SOURCE OF Fiber

　　Protein

　　Vitamin A

　　Vitamin C

　　GOOD SOURCE OF Calcium

　　Folate

　　Iodine

　　Iron

　　Potassium

　　Riboflavin

　　Selenium

　　Vitamin B6

　　Vitamin K

　　#### Nutritional analysis provided by _So Easy_

　　Reprinted with permission from So Easy: Luscious, Healthy Recipes for Every Meal of the Week by Ellie Krieger. Copyright © 2009 by Ellie Krieger; photography copyright @copy; 2009 by Alexandra Grablewski. Published by Houghton Mifflin Harcourt.