Egg, Avocado and Black Bean
Servings: 4
1/4 cup uncooked quinoa, rinsed and drained
2 medium tomatoes, chopped (about 2 cups)
1 cup no-salt-added frozen corn, thawed
1/2 medium avocado, pitted and diced
1/4 cup chopped green onions
1/2 cup chopped fresh cilantro (optional) nonstick cooking spray
4 large eggs
1/8 teaspoon salt
1/4 teaspoon pepper red hot-pepper sauce, to taste (optional) Cook quinoa according to package directions. Remove from heat.
Spoon quinoa into four bowls. Top each with tomatoes, com, avocado, green onions and cilantro, if desired.
Lightly spray large skillet over medium-high heat with nonstick cooking spray. Crack eggs into skillet. Sprinkle eggs with salt and pepper. Cook, uncovered, 3-4 minutes, or until egg whites are set but yolks are still runny. Using spatula, carefully transfer one egg sunny side up into each bowl. Sprinkle with hot sauce, if desired.
Breakfast Burritos
Servings: 4
Nonstick cooking spray
1 1/3 cups liquid egg whites
1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
4 whole-wheat tortillas (6 inches, lowest sodium available)
2 medium avocados, sliced
1/4 cup hot sauce or salsa (lowest sodium available, optional) Lightly spray large skillet with nonstick cooking spray. Heat over medium heat.
In skillet, stir egg whites constantly with rubber spatula to scramble. Cook until eggs are almost set. Add beans, stirring until combined and heated through.
Microwave tortillas on high 45 seconds. Transfer to work surface.
Spread egg mixture in center of each tortilla. Top with the avocado and hot sauce, if desired.
For each burrito, fold two sides of tortilla toward center. Starting from closest unfolded side, roll burrito toward remaining unfolded side to enclose filling. Transfer with seam side down to plates.