Scrambled Eggs and Breakfast Burrito Recipes2012-04-17
- Servings : 1
- Prep Time : 5m
- Cook Time : 2m
- Ready In : 8m
Scrambled eggs is one of the simplest and fastest egg based breakfasts. With scrambled eggs there are no worries about broken yolks, and when cooked until firm (not runny) there is little risk from contaminants.
The traditional plate of scrambled eggs, toast, and bacon has evolved into the breakfast burrito. Unless you are careful, the calories from one fast food breakfast burrito can quickly add up. Flour tortillas can be up to 12-inches in diameter and the burrito filled with high calorie sausage. One burrito can provide up to a days worth of sodium. The fast food burrito pictured below has:
- Weight: about 10.5 oz. (290 g)
- 1040 calories
- 20 grams saturated fat
- 2130 mg sodium
- 68 grams carbohydrates
- 36 grams of protein
If your activity level burns 4,000 to 5,000 calories per day, a 1,000 calorie burrito is 20 to 25 percent of your daily calories. When your calorie needs are less then 3,000 or you are trying to lose weight. It is best avoiding 1,000 calorie burritos; breakfast or otherwise.
The homemade 2-egg breakfast burrito pictured below has:
- Weight: about 8.3 oz. (235 g)
- 440 calories
- 8 grams saturated fat
- 1550 mg sodium
- 28 grams carbohydrates
- 35 grams of protein
Where does all the sodium come from?
- Eggs: 160 mg
- Tortilla: 420 mg
- Ham (3 oz): 890 mg
When cutting down on sodium it pays to check the nutrition facts label. You can cut 300 to 500 mg from this burrito by buying reduced sodium tortillas and ham.
Cutting more than half the calories does not mean cutting serving size in half. In this case it means less cured meats and fat calories.
These Scrambled Eggs and Breakfast Burrito Recipe uses 2 eggs for one serving of scrambled eggs or enough filling for two 7-inch or one 10-inch tortilla breakfast burritos. You can increase fiber by using whole grain tortillas.
Add salsa for extra flavor and heat.
For eggs and sausage or sausage burrito, crumble sausage while cooking over medium heat and cook until browned. Remove from pan reserving enough fat to cook eggs. Add sausage when eggs begin to set.
- For Scrambled Eggs
- 2 large eggs
- 1-2 tablespoons (15-30 ml) water or milk
- 1 teaspoon (5 g) butter or margarine
- Black pepper to taste if desired
- Kosher salt to taste
- For Scrambled Eggs with Ham or Sausage
- 1 - 2 oz. (28-56 g) diced ham or
- 1 - 2 oz. (28-56 g) cooked sausage
- For Breakfast Burritos
- 2 7-inch or 1 10-inch flour tortilla
- Salsa if desired
- Cheddar or Monterey Jack cheese, shredded (if desired)
Method of Preparation
In a small bowl combine eggs and liquid until well blended. Stir in ham if desired.
Melt butter or margarine in an 8-inch frying pan over medium low heat.
Add egg mixture and cook about 1 minute. Using a spatula or wood spoon slide the firm egg to allow the liquid to contact the pan. Continue until eggs are firm and cooked through. Serve immediately. Top with a tablespoon of your favorite salsa for a southwestern flavor.
For burritos, divide the eggs between two small tortillas or one large tortilla. Add a tablespoon of salsa if desired. Roll up tortilla.
This information is per serving.
Calories from Fat121
Serving Size2 large eggs only