Department of Health & Human Services
Premiers Active April

Recipe: Breakfast Burrito

Eggs are highly nutritious – packed with vitamins and minerals and high in protein. They contain healthy fats and important antioxidants, and they’re a great protein source for vegetarians. Kick start your day with this Mexican inspired, delicious egg recipe – a tasty and colourful alternative to the traditional weekend omelette.

Preparation time: 10 minutes
Serves: 4

Ingredients

  • 4 eggs, lightly beaten
  • 1/4 cup reduced fat milk
  • 1 cup corn kernels
  • 2 tbs red capsicum, finely diced
  • 2 tbs green capsicum, finely diced
  • freshly cracked white pepper, to taste
  • 100 button mushrooms, quartered
  • 4 wholeflour tortillas, warmed
  • 2 medium tomatoes, sliced
  • 1 cup reduced fat cheddar cheese, grated

Cooking method

  1. Lightly whisk eggs, milk, corn, capsicum and pepper together.
  2. Pour one quarter of the egg mixture into a small pre-heated non-stick frypan just to cover the base. Cook over medium heat until eggs are almost set. Turn over and cook for a further 15 seconds. Repeat with remaining mixture to make 4 omelettes.
  3. Cook mushrooms in the same frypan until golden.
  4. Top each tortilla with a cooked omelette, sliced tomato, mushrooms and cheese. Fold the edge closest to you over one third of the filling and then fold in the sides of the tortilla to form a burrito.

Tips/Handy hints

  • Serve burritos on a large platter, wrapped with a favourite coloured napkin and raffia.
  • Add a dash of tabasco sauce to the omelette mixture for added flavour.

Nutrition information

Each serve of this recipe provides 0.5 serves of lean meat and poultry, fish, eggs, nuts, seeds or legumes, 1 serve of grains and 1 serve of vegetables.

Average Quantity per serve
Energy 1466kJ
Total sugars 6g
Protein 24g
Sodium 499mg
Calcium 402mg
Total fat 12g
Saturated fat 5g
Iron 3mg
Carbohydrates 32g
Fibre 7g

 

Get further brekkie inspiration by checking out recipes for Raspberry & Yoghurt Bircher Muesli and our Recipe of the Week: Cheesy Omelette with Mushroom Saute.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.
Source: Dairy Australia

Last updated: November 28, 2016 at: 12:10 pm

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