Directions:
- Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
- Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each 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 hot sauce. Roll up burrito-style and serve.
- 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: Protein, Fiber, Vitamin A, Vitamin C,
- Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 350.26 Kcal (1466 kJ) | ||
| Calories from fat | 125.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.96g | 21% | |
|---|---|---|---|
| Cholesterol | 170.44mg | 57% | |
| Sodium | 212.78mg | 9% | |
| Potassium | 1150.58mg | 24% | |
| Total Carbs | 39.42g | 13% | |
| Sugars | 4.76g | 19% | |
| Dietary Fiber | 11.15g | 45% | |
| Protein | 19.48g | 39% | |
| Vitamin C | 39.9mg | 66% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 16.2mg | 90% | |
| Calcium | 132.2mg | 13% | |
| Amount Per 100 g | |||
| Calories | 141.53 Kcal (593 kJ) | ||
| Calories from fat | 50.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.64g | 21% | |
|---|---|---|---|
| Cholesterol | 68.87mg | 57% | |
| Sodium | 85.98mg | 9% | |
| Potassium | 464.91mg | 24% | |
| Total Carbs | 15.93g | 13% | |
| Sugars | 1.92g | 19% | |
| Dietary Fiber | 4.51g | 45% | |
| Protein | 7.87g | 39% | |
| Vitamin C | 16.1mg | 66% | |
| Vitamin A | 0.3mg | 25% | |
| Iron | 6.5mg | 90% | |
| Calcium | 53.4mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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