| Breakfast Burritos |
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Distinguished Member
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Posted: 17 Jan 2008 07:15 pm |
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This recipe looks long but it is really quite easy, especially if you are lucky enough to find turkey sausage in the roll in the grocery store. If not, improvise as explained below. These are filling, delicious and easy to pop in the oven at a moments notice.
Breakfast Burritos
These are delicious and only 245 calories each.
Ingredients:
5 large eggs
?é?¢ cup egg whites or egg substitute
?é?¢ bell pepper (any color or a mixture is fine), finely chopped
?é?¢ onion, chopped fine (this is eliminated if you make your own turkey sausage)
?é?¢ cup canned green chile sauce
5 slices 2% cheese singles
?é?¢ lb crumbled turkey sausage (400 calories total for the half pound)
10 flour or wheat tortillas (130 cals each or less)
Turkey Sausage: I used to be able to buy turkey sausage in a roll, just as you can ground turkey. They had turkey Italian sausage or turkey breakfast sausage, either of which is fine for this recipe. Lately, I have had trouble finding it in the stores and I don?óÔé¼Ôäót know why. If you can?óÔé¼Ôäót find it, there are two options. One is to buy the fresh turkey sausage which comes in links and grind them up in the food processor after you cook them. The other is to make a turkey sausage with plain ground turkey. I found a recipe for making it which is quite tasty; it does take a bit more time, though. That recipe follows below.
Fully cook the turkey sausage, make sure it is well crumbled and set aside in a bowl.
Saute the chopped peppers and onions in a large frying pan. Spray the bottom with a little cooking spray to prevent sticking. Meanwhile, beat all the egg stuff together. When the peppers and onions are done, scramble the eggs in the pan with them. Add salt & pepper to taste. When the eggs are done to your liking, add the green chile sauce, stir and turn off the heat. The mixture will be a little wet.
Unwrap the 5 slices of cheese and cut each into 4 equal strips.
Lay out the 10 tortillas on a counter. Equally divide the sausage and egg mixture among the tortillas; also put 2 strips of cheese on each (1/2 slice). It works best to put the ingredients along one end of the tortilla; then you can more easily fold in the edges and roll it up. Once rolled, wrap each tortilla in its own piece of foil. The precut foil you can get in the store is perfect for this.
Tortilla tip: the fresh tortillas you buy in the cold food section are usually lower in calories than the kind you get on the shelves. Whole wheat tortillas are a good option
These will last in the frig for about a week. Also, they freeze very well which is why I usually make 20 at a time.
When ready to eat, pop them in a 350 degree oven for 20-25 minutes. Frozen ones take a bit longer if they aren?óÔé¼Ôäót defrosted.
Turkey Sausage
This recipe is quite tasty but it is more work than buying the sausage in a roll. If you make it, I recommend doubling the recipe and saving the excess it in the freezer for future batchs of breakfast burritos. One batch is enough for 20 burritos. Note that if you make your own sausage, you do not need to put onions in the eggs above.
1 lb lean ground turkey
1 cup finely chopped leeks (or onions)
3.5 oz finely chopped sun dried tomatoes (don?óÔé¼Ôäót skip this ingredient, adds lots of flavor)
2 T chopped fresh basil or parsley
1 T chopped garlic
2 t chopped fresh thyme (or ?é?¢ t dried)
1 t toasted fennel seeds
?é?¢ t fresh ground black pepper
Note: to toast fennel seeds, place in a small saut?â?® pan over medium heat. Toast seeds, stirring occasionally, until fragrant, about 2 minutes. Set aside to cool.
Combine all the ingredients together well in a bowl or in the pan you are going to use. Cook thoroughly. If you are only making 10 burritos, save half of the sausage in the freezer.
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