High proteinHigh carbQuick

Breakfast Burrito

Wrap it tight and it travels.

12 min Serves 1 Stove, Frying pan

Per serving

629

kcal

36.4 g

protein

62.2 g

carbs

25.7 g

fat

5.8 g protein per 100 kcal · 12.4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Tortilla wrap62 g
  • Egg110 g
  • Black beans100 g
  • Cheddar cheese30 g
  • Bell pepper (red)60 g
  • Salsa(optional)30 g

Method

  1. 1Scramble the eggs softly and set aside.
  2. 2Warm the beans and peppers in the same pan.
  3. 3Load the wrap, roll tight, then sear the seam in the dry pan.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Cracking an egg cleanlyShow

Cracking on a flat surface gives a clean break and far fewer bits of shell than the edge of a bowl.

  1. Tap the egg firmly once on the flat worktop.
  2. Push your thumbs into the crack over a small bowl and pull the two halves apart.
  3. If shell falls in, scoop it out with a half eggshell — it works much better than a spoon or finger.
  4. To beat: whisk with a fork until the white and yolk are one even yellow, with no streaks of white.
  5. Wash your hands after handling shells.
Soft scrambled eggsShow

Low heat and taking them off early are everything — scrambled eggs go from creamy to rubbery in seconds.

  1. Beat the eggs with a pinch of salt in a bowl.
  2. Melt a small knob of butter in a small non-stick pan over low to medium heat.
  3. Pour in the eggs, wait a few seconds, then slowly push them from the edges to the middle with a spatula, scraping the bottom.
  4. Take the pan off the heat while they still look a little wet — they finish cooking on the way to the plate.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.