On-the-go-gourmet with breakfast burritos
Working early in the morning typically means a breakfast of convenience, but convenience sometimes sacrifices health and flavor. We all know (and research proves), that people who eat a satisfying morning meal tend to eat less calories throughout the day.
I notice when ski season hits, my days tend to be filled up with family, work, life and skiing or riding. Having a pre-prepared, homemade breakfast makes life much better. Mass producing breakfast burritos is an easy way to be satisfied and on the go.
A package of tortillas, eggs and ham and cheese make a tasty meal. Mix in potatoes and red pepper and you have started your day with fresh vegetables, protein and carbohydrates. A friend of mine once said, “I think breakfast meat is the main killer of Americans.” He was Jewish and a vegetarian, so I laughed it off initially, but it is something that has sat on my shoulder and swayed my a.m. choices.
As NPR (National Public Radio) would say: “let’s do the numbers.” A one-ounce serving of lean deli ham has 41 calories and 2 grams of fat. Two slices of cooked bacon has 88 calories and 6 grams of fat, and two breakfast sausage links have 165 calories and 15 grams of fat. You decide how healthy you want your burrito to be, but I do hope my friend’s words stick with you as well.
Swinging from meat to sweet, sweet potatoes are a healthy vegetable to help you start your day. They are high in beta-carotene and fiber. Fiber helps to keep you full, so this breakfast will help keep you going all morning. Paired with black beans, this colorful, protein packed meal will help with weight management and weight loss.
Beans are a low-fat protein that have been proven to fight cancer. They are full of iron, folate and B-vitamins. When using quick and easy canned beans, be sure they are in a BPA-free can and rinse them really well to remove a lot of the added sodium.
These burritos don’t take that long to make, and it is just as easy to make a large batch as it is to make a small one. I can safely promise you’ll be happier and healthier if you start your winter day with a homemade breakfast (and a big cup of coffee).
Ham and Cheese Burritos
10-12 medium tortillas
8 eggs, beaten
1 red pepper, diced
20 ounce shredded potatoes, drained well (Simply Potatoes are an easy choice)
12-ounce deli ham, chopped
1 cup cheddar cheese, shredded
Salt and pepper
Heat a large skillet on medium, drizzle with vegetable oil and cook potatoes 15 minutes, stirring as needed.
Add red pepper and cook 5 minutes. Mix in ham and eggs, cook for about 5 minutes, stir and cook until eggs are done. Remove pan from heat and stir in cheese and salt and pepper to taste.
Heat tortillas in microwave three at a time for 30 seconds.
Place 2⁄3 cup egg mixture in center of tortilla, fold side over egg mixture. Close bottom of tortilla over the eggs and roll closed. Wrap the tortilla in saran wrap, place four tortillas in gallon plastic zip bag and refrigerate or freeze.
To heat thawed burrito, microwave for 1 minute and 30 seconds. For a frozen burrito, microwave for 4 minutes.
Sweet Potato Burritos
6 whole wheat tortillas
2 large sweet potatoes, mashed
14 ounces black beans, rinsed and drained
1/2 cup cilantro, diced
3/4 cup cheddar cheese
1⁄3 cup cream cheese
1 jalapeno, finely diced (optional)
1/4 teaspoon each salt and pepper
Heat sweet potatoes in microwave for 7 to 10 minutes, until cooked, or peel and boil them until cooked.
Scoop out meat and mash in a bowl until fluffy. Mix black beans, cilantro, cheese and jalapeno (if using) and salt and pepper. To reduce heat in the jalapeno, remove the seeds.
Heat the tortillas in the microwave for 20 seconds each to make pliable.
Place 3/4 cup of the sweet potato mixture on the bottom end of tortilla, fold in the sides and roll to close.
Repeat with remaining burritos.
In a large saute pan, over medium and drizzled with canola or grapeseed oil, put in burritos and cook for 3-4 minutes each side until crispy.
Tracy Miller teaches culinary classes at Colorado Mountain College in Edwards and shares recipes on TV8’s “Good Morning Vail.” Join Tracy for Glamorous Veggies on Monday at CMC. Log onto http://www.ColorfulCooking.com.