Tuesday, July 10, 2012

Use it or Lose It #7: Egg & Bean Breakfast Wrap

I'm back with another recipe from my goal to make a new recipe from each of my new cookbooks.  This one is inspired by Hungry Girl's 300 under 300 book, but is not directly from it.  Sometimes I like to take a recipe and make it more me.  Especially when it comes to breakfast.

I will admit that there are a few breakfast items I'm just not a fan of.  First, French Toast.   I used to love it, but after far too many bad experiences with it, I'm just not a fan (unless its covered in captain crunch of course).  I also don't really like any form of breakfast pork products.   Sausage I can handle (particularly turkey sausage or if its mixed in with gravy) but bacon or ham or scrapple grosses me out.  So I'm always on the lookout for a pork free breakfast alternative.

When i came across this recipe, I was initially drawn to the refried beans.  I really like refried beans and thought that there would be nothing better than putting some refried beans in my breakfast!   But the major problem with this recipe?   I dont like corn tortillas.   So I decided that rather than making an egg mug like the recipe suggested, I'd make a tortilla! 

I used my favorite low carb, fat free tortillas (2P+/ tortilla) and then built it from there!    I made a whole can of refried beans and kept it in the fridge all week so I could use it every day.   I added sauteed onions directly to the refried beans to make it easier to prepare.   Once I did that initial prep, the daily preparation time is less than five minutes.  And while somewhat messy, they are amazingly delicious!   I wanted to be able to grab and go, but with the low carb/fat tortillas, it makes it really hard to do that.  They just don't maintain the structure that regular tortillas do.


Egg  & Bean Breakfast Wrap

For the refried beans
makes about 2 cups
  • 1 medium onion, diced
  • 1 can of Fat Free refried beans
  • 1 Tbsp taco seasoning

  1. In a small pot, saute the onions until they are soft.
  2. And in the refried beans and taco seasoning and simmer until heated through.     
  3. Use immediately or put in a aritight container and store in refrigerator until you are ready to use them. 
For the Breakfast Wrap
Makes 1 wrap
  •  1 Wrap (like La Tortilla or other 2 pt wrap)
  • 1/4 cup refried beans (see above)
  • 1/2 cup Egg Beaters
  • 1 slice 2% american cheese (or other reduced fat cheese.  Or 1/8 cup shredded cheese)
  • 3 Tbsp salsa
  • 1 Tsp fat free sour cream (optional)--will increase points value to 6
  1. Spray a microwave safe bowl or coffee mug with nonstick spray. 
  2. Pour the egg beaters into the mug/cup and cook for 2 minutes in the microwave.  If they are still runny after two minutes, cook for additional time in 30 second intervals until done.
  3. Spread refried beans onto the tortilla and cook in microwave for 30 seconds to "heat up"
  4. Add eggs to the tortilla and then cheese.   Microwave for an additional 30 seconds to melt cheese
  5. Spread on salsa and sour cream and roll up!  Enjoy :)
recipe inspired by Hungry Girl

No comments:

Post a Comment