 |
| | | |  | | | Cook’s Tip: One cup egg substitute may be substituted for whole eggs and egg whites.
Serving suggestion: Serve with fresh strawberries, blueberries and/or raspberries topped with reduced fat granola and fat free yogurt. | |  |
| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
|
 |
|
Get Up and Go Beef Burritos
30 to 35 minutes
|
|
|
|
|
Ingredients: |
| 1 |
|
pound boneless beef top sirloin steak, cut 1 inch thick |
| 1/2 |
|
teaspoon dried Mexican seasoning |
|
|
Salt |
| 2 |
|
eggs, slightly beaten |
| 2 |
|
egg whites, slightly beaten |
| 2 |
|
tablespoons water |
| 4 |
|
medium spinach or flour tortillas (10-inch diameter), warmed |
| 1/2 |
|
cup prepared thick-and-chunky salsa |
| 1/2 |
|
cup shredded reduced fat Cheddar cheese |
| Toppings: |
|
Fat free dairy sour cream, additional prepared thick-and-chunky salsa (optional) |
|
|
|
Instructions: |
| 1. |
|
Cut beef steak lengthwise in half, then crosswise into 1/8 to 1/4-inch thick strips. Combine beef strips and Mexican seasoning in medium bowl; toss to coat. |
| 2. |
|
Spray large nonstick skillet with cooking spray; heat over medium-high heat until hot. Add 1/2 of beef; stir-fry 1 to 3 minutes or until outside surface of beef is no longer pink. Remove from skillet. Repeat with remaining beef. Season with salt, as desired; keep warm. Wipe out skillet using paper towels, if necessary. |
| 3. |
|
Combine whole eggs, egg whites and water in small bowl. Spray same skillet with cooking spray; heat over medium-low heat until hot. Add egg mixture; cook and stir 1 to 2 minutes or until scrambled and just set. |
| 4. |
|
Layer 1/4 of beef on each tortilla, leaving 1-1/2-inch border on right and left sides; top with 2 tablespoons salsa, 1/4 of eggs and 2 tablespoons cheese. Fold right and left sides of tortilla over filling. Fold bottom edge up over filling and roll up tightly. Serve with toppings, if desired. |
|
| Makes 4 servings. |
|
| | | | | Nutrition information per serving: 459 calories; 14 g fat (5 g saturated fat; 6 g monounsaturated fat); 158 mg cholesterol; 917 mg sodium; 41 g carbohydrate; 2.2 g fiber; 40 g protein; 10.0 mg niacin; 0.6 mg vitamin B6; 1.7 mcg vitamin B12; 4.6 mg iron; 59.8 mcg selenium; 5.8 mg zinc.
Nutrition information per serving (using 1 cup egg substitute ~ 1/4 cup = 1 egg): 467 calories; 14 g fat (4 g saturated fat; 6 g monounsaturated fat); 53 mg cholesterol; 965 mg sodium; 41 g carbohydrate; 2.2 g fiber; 43 g protein; 10.1 mg niacin; 0.6 mg vitamin B6; 1.7 mcg vitamin B12; 5.4 mg iron; 64.1 mcg selenium; 6.3 mg zinc |
|
|
