The spicy egg filling in this burrito makes it a delightfully different main dish for breakfast. I like to serve it with beans and a colorful combination of melon slices, such as cantaloupe, honeydew and watermelon.
For other meals, you can add leftover fish, poultry or meat to this recipe, or serve it as is, as a vegetarian entree. For a lower-cholesterol version of this dish, you can substitute 1 1/4 cups of liquid egg substitute for the four eggs and two egg whites called for in this recipe. This change will lower the cholesterol by about 200 milligrams per serving.
BREAKFAST BURRITOS
Preparation time: 20 minutes
Cooking time: 15 minutes
Yield: 4 servings
4 large flour tortillas
4 large eggs
2 large egg whites
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2 tablespoons water
1 medium onion, chopped
1 clove garlic, minced
3 plum tomatoes, chopped
2 tablespoons canned, diced green chilies
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt or to taste
Freshly ground pepper
1/4 cup chopped cilantro leaves
2 cups shredded lettuce
1 cup shredded reduced-fat Cheddar or Monterey Jack cheese
1/4 cup light sour cream
1. Heat oven to 375 degrees. Wrap tortillas in foil; heat in oven until hot, about 10 minutes.
2. Whisk together eggs, egg whites and water in small bowl. Set aside.
3. Combine onion and garlic in large non-stick skillet sprayed with non-stick vegetable oil spray. Cook, covered, over low heat until soft and translucent, about 10 minutes. Increase heat to medium. Add eggs; cook, stirring frequently, until almost set, about 3 minutes. Add tomatoes, chilies, chili powder, cumin, salt and pepper to taste; mix well. Cook, stirring frequently, 2 minutes. Remove from heat; stir in cilantro.
4. Place 1/4 of the egg mixture onto lower half of each hot tortilla, folding bottom of tortilla up over eggs. Fold both sides of tortilla into center; roll up from bottom to top. Place each burrito seam-side down on plate. Garnish each serving with 1/2 cup shredded lettuce, 1/4 cup cheese and 1 tablespoon sour cream.
Nutrition information per serving:
Calories ………… 415 Fat ………… 14 g Saturated fat .. 5 g
% calories from fat .. 30 Cholesterol .. 225 mg Sodium …… 795 mg
Carbohydrates …… 49 g Protein …….. 23 g Fiber …….. 4.5 g
Q. Can you please revise this recipe to make it lighter? Thank you.
Amy McDonald, Pittsburgh
ZUCCHINI CRISP
Preparation time: 30 minutes
Cooking time: 1 hour
Yield: 16 servings
8 cups peeled, seeded zucchini, thinly sliced
2/3 cup lemon juice
1 cup sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Crust:
4 cups flour
2 cups sugar
1/8 teaspoon salt
3 sticks (1 1/2 cups) butter or margarine
1 teaspoon ground cinnamon
1. Heat zucchini and lemon juice in medium saucepan over medium heat until tender, about 10 minutes. Add sugar, cinnamon and nutmeg; cook 10 minutes.
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2. Heat oven to 375 degrees. For crust, combine flour, sugar and salt in medium bowl. Cut butter into flour mixture with pastry blender or two knives until pea-size crumbs form. Add 1/2 cup of the crust mixture to cooked zucchini. Pat half of the remaining crust mixture into 13-by-9-inch pan; bake 10 minutes.
3. Remove bottom crust from oven; reduce oven temperature to 350 degrees. Spread zucchini filling evenly over hot crust. Sprinkle remaining crust mixture on top and pat down. Sprinkle cinnamon over top; bake 30 minutes.
Nutrition information per serving:
Calories ………… 425 Fat ………… 18 g Saturated fat .. 11 g
% calories from fat .. 37 Cholesterol … 45 mg Sodium ……. 195 mg
Carbohydrates …… 64 g Protein ……. 4.2 g Fiber ……… 1.8 g
A. Your recipe included a note that said, “Your family will think this is made with apples if you don’t tell them it is zucchini.” I tested this theory on my family, and sure enough, they were fooled! And they did not miss the sugar and fat I took out to lighten the original recipe. I used butter instead of margarine for the richer flavor, but it added only a little cholesterol to each serving.
LIGHTER ZUCCHINI CRISP
Preparation time: 10 minutes
Yield: 16 servings
Cooking time: 1 hour
3 1/4 pounds zucchini, peeled, seeded, thinly sliced
1/2 cup freshly squeezed lemon juice
3/4 cup sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Crust:
3 cups flour
1 1/2 cups sugar
1/8 teaspoon salt
1 stick (1/2 cup) butter
1/2 cup buttermilk
1 teaspoon ground cinnamon
1. Heat oven to 375 degrees. Combine zucchini and lemon juice in medium saucepan; cook over medium heat until almost tender, about 10 minutes. Add sugar, cinnamon and nutmeg; cook 10 minutes.
2. Combine flour, sugar and salt in medium bowl. Cut in butter with pastry blender or two knives until pea-size crumbs form. Stir in buttermilk. Add 1/2 cup of the crust mixture to cooked zucchini. Pat half of the remaining crust mixture into 13-by-9-inch baking pan; bake 8 minutes.
3. Remove bottom crust from oven; reduce oven temperature to 350 degrees. Spread filling evenly over hot crust. Sprinkle remaining crust mixture on top; pat down. Sprinkle cinnamon over top. Bake until golden brown, about 35 minutes.
Nutrition information per serving:
Calories ………. 265 Fat ………… 6 g Sat. fat ….. 3.7 g
% cal. from fat …. 21 Chol. …….. 16 mg Sodium ……. 90 mg
Carb. ………… 50 g Protein …… 3.8 g Fiber …….. 1.9 g
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Send your recipe for revision to: Cook it light, baiduhai, 435 N. Michigan Ave., Chicago, Ill. 60611-4041.