Recipes

Breakfast Foods

Breakfast Tofu Burrito

Ingredients:

  • 1 teaspoon canola oil
  • 1/4 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 1/2 cup soft tofu, crumbled (firm tofu cam be substituted)
  • 1/2 cup egg substitute (or use 1 large egg beaten with 2 egg whites, if desired)
  • 1/4 cup salsa (mild or hot)
  • 1/4 cup reduced fat cheddar cheese
  • 2, 9-inch multigrain or whole wheat flour tortillas
  • Garnish (Optional)
  • 1/2 avocado, thinly sliced
  • 1/4 cup fat free sour cream

Preparation:

  1. Add canola oil to medium nonstick frying pan over medium heat. Sauté onions, bell pepper, and tofu for about 3 minutes, stirring often.
  2. Pour in the egg substitute and continue to cook, stirring frequently, until eggs are cooked throughout (1-2 minutes). Turn off heat and stir in the salsa and cheese. Cover pan and let it sit 1-2 minutes.
  3. Meanwhile, soften the tortillas by warming them in the microwave on high for 30 seconds or in a large nonstick frying pan over medium heat.
  4. Spoon half the egg mixture into the center of one of the flour tortillas and roll up like a burrito. Repeat with remaining tortilla. Garnish each serving with sliced avocado and a dollop of sour cream if desired.

Yield:
Makes 2 burritos

Nutritional Information:
275 calories, 16 g protein, 30 g carbohydrate, 9.6 g fat, 2.4 g saturated fat, 10 mg cholesterol, 3 g fiber, 570 mg sodium. Calories from fat: 31 percent.

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Last Editorial Review: 2/25/2009