Healthy Breakfast Burrito

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healthy breakfast

healthy breakfast is an important foundation for a busy day. And since many children (and adults) are picky eaters, it’s often a challenge to come up with a meal they’ll finish. Making a smart wrap or a pocket can be a helpful solution.

Ingredients (1-2 servings)

2 medium eggs or 3 egg whites
2 tablespoon onion, chopped
2 tablespoon bell pepper, chopped
2 tablespoon tomato, chopped
2 slices turkey breast, cut in small pieces
2 slices turkey bacon
1 slice of your favorite cheese
1 large whole wheat tortilla
salt and pepper to taste

Directions:

1. Combine eggs, onion, pepper, tomato and turkey breast in a medium bowl and scramble all ingredients together. Pour to cook in a skillet or pan.
2. Once cooked, place on top of tortilla, add cheese and turkey bacon.
3. Fold like a burrito or wrap. Toast on a pan to seal and slice down the middle to form 2 pockets.

From our green chef Diana Vazquez. Enjoy!

Para la versión en español de esta receta vaya a Burrito Saludable para Desayuno.

health benefits of eggs

Health Benefits of Eggs

Eggs are a good source of high-quality protein, providing 6.3 grams of protein (13% of the US RDA) in one egg with only 68 calories. However, if you are watching your cholesterol levels, be aware that one large egg contains as much as 186 mg. Since all the cholesterol is in the egg yolk, opting for egg whites might be a good alternative.

Egg whites are one of the top sources of protein (4g per egg white), low in fat with no cholesterol. A single egg white also provides the following important vitamins and minerals:  1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus.

More healthy breakfast options: Garlic Egg Toast with Veggies, Homemade Granola with Fruit, Buttermilk Banana Pancakes with Fruit Filling

Resources and References: VH Foods, Mayo Clinic, Livestrong

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Author:Diana Vazquez

Diana Vazquez, our green chef and contributor to Latina Verde, is the owner and head chef at El Carey Cafe in Isabela, Puerto Rico and a very proud mom of 2 boys, 16 & 12 years old. Born in New York to Dominican parents, she spent the better part of her childhood in Dominican Republic. She incorporates her experiences and influences from various cultures into her creative and healthy dishes, and uses only fresh and seasonal produce in her cooking. Aside from her culinary endeavors she shares a passion for surfing and painting.

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