Meatless Monday is a global movement, a way of life. It’s not a campaign to turn everyone in the world vegetarian or vegan; in fact, many involved are meat-lovers. Eating less meat has been proven to reduce the risk of disease, curb obesity and has important environmental impacts, too. Will you join us in giving up meat, just for one day a week?
If breakfast is the most important meal of the day, why do we eat it just in the morning? If we ate breakfast all day long, imagine how much smarter and healthier we’d be.
This rationale isn’t why I eat eggs for dinner, I do it because I love them. Eggs are pretty much the one food I always have in the fridge, they’re super easy to make, cheap and really good for you — eggs are loaded with protein and vitamins and other good stuff, and one egg has just 70 calories. If you’re lazy or short on time, fried or scrambled eggs make a meal, but you can fancy them up easily too, with stuff from your fridge. Asparagus frittata, eggs in purgatory, egg and fig jam sandwich — eggs are not just breakfast, they’re all-day food.
Ellie Krieger’s breakfast burritos are great for breakfast (they are breakfast burritos, after all), but even better, I think, for dinner. They’re loaded up with traditional burrito fillings: beans, peppers, onions, sour cream, cheese, salsa and avocado, plus scrambled eggs — half whole eggs and half egg whites; the egg whites bulk up the filling without adding extra fat and cholesterol. Breakfast burritos are sufficient on their own as a hand-held meal, but they pair well with another not-just-for-breakfast food: hash browns.
Makes 4 burritos
2 teaspoons canola oil
1/2 small red onion, diced (1 cup)
1 red bell pepper, seeded and diced
1 cup drained, rinsed canned black beans, preferably low-sodium
1/4 teaspoon chili flakes
Salt and freshly ground black pepper
4 eggs and 4 egg whites
1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
4 (10-inch) whole-wheat tortillas (burrito-size)
1/4 cup reduced-fat sour cream
1/4 cup salsa
1 large tomato, (4 ounces) seeded and diced
1 small avocado (4 ounces), cubed
Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.
Calories 460; Total Fat 20 g; (Sat Fat 6 g, Mono Fat 4 g, Poly Fat 1 g) ; Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg
Excellent source of: Protein, Fiber, Vitamin A, Vitamin C,
Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium
More Meatless Breakfast-for-Dinner Meals: