Related recipes: Beans and Grains, Breakfasts, Dairy Foods, Fit and Fast Meals, Ham, Low-Carb, Mexican, Onions, Pork, Spinach, Tortillas
Black beans, ham, spinach, and cumin wrapped in tortillas make a tasty, portable breakfast sandwich that can be enjoyed on the run or at home.
Yield: 2 servings
olive oil spray
1/2 cup sliced onion
1 cup washed, ready-to eat spinach
2 oz lean deli ham
1/4 cup canned black beans, rinsed and drained
1/2 tsp ground cumin
salt and freshly ground black pepper
2 Tbs reduced fat sour cream
2 6-inch whole wheat tortillas
Coat a nonstick skillet with olive oil spray and place over medium-high heat. Add onion and cook 2 minutes. Add spinach and ham and stir until spinach is wilted, about 1 minute. Remove from heat and stir in the black beans, cumin, and salt and pepper to taste. Stir in the sour cream. Warm tortillas in a microwave oven for 10 seconds or place in a toaster oven for 15 to 20 seconds. This will make them easier to roll. Remove tortillas and place on a flat surface. Spread tortillas with black bean mixture. Roll up and place on 2 plates.
Serving Suggestion: If making ahead, wrap the burrito in plastic wrap or foil and refrigerate. Bring to room temperature before eating.
Copyright © 2005 by Linda Gassenheimer
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.