Most budgets, especially for food, are a little tight these days, even at the Kitchen Diva’s house. I’m always looking for healthy and less-expensive sources of protein and something different to serve at family meal times. I’ve found that eggs are a delicious, nutritious way to eat healthy on a budget.
One egg can be exchanged for one medium-fat meat or meat substitute. Eggs, particularly organic and cage-free eggs, are nutrition-packed and provide essential nutrients, including omega-3 fatty acids, iodine, vitamin E and the antioxidant lutein for eye health and the prevention of macular degeneration in the elderly and people with diabetes . They also contain a mix of carbohydrates, protein, fat and calories that can be substituted for other foods by people on special or restricted diets.
If you haven’t incorporated them into your dinner menu, its time to take eggs beyond breakfast. My recipe for Southwestern Egg and Refried Bean Burritos is easy to prepare and makes a delicious meal for vegetarians and non-vegetarians alike.
Southwestern Egg and Refried Bean Burritos
Serves 4
Eggs, beans and cheese are healthy and inexpensive protein replacements for ground beef, chicken or fish in these delicious burritos. Avocados provide a healthy fat and promote better nutrient absorption. They’re also high in beta-sitosterol (a compound that has been shown to support healthy cholesterol levels), folate, vitamin E, monounsaturated fats and glutathione, which are good for heart health.
Ingredients
8 large organic eggs
High-heat organic cooking spray
1 teaspoon salt
1 teaspoon freshly ground black pepper
1/2 cup Green Mountain Gringo medium or hot salsa, divided
8 low-fat whole wheat tortillas
½ cup Amy’s Organic Vegetarian Refried Black Beans
1 cup low-fat shredded cheddar cheese
2 ripe, Haas avocados, sliced
Directions
Spray a non-stick skillet with cooking spray. Beat eggs with salt and pepper and a tablespoon of salsa. Cook the eggs in a skillet over medium-low heat, stirring constantly until slightly set, about 2 minutes. Add 2 tablespoons of cheese and stir until the eggs are set.
Spread a tablespoon of refried beans on each tortilla. Cover tortillas with a damp, food-safe paper towel and microwave for 15 to 20 seconds until soft and pliable. Evenly spread the egg and cheese filling down the center of each tortilla. Add the remaining salsa and a few slices of avocado on each tortilla. Fold one side of the tortilla over the filling. Fold over the other side, and then fold up the bottom. Holding together the folded sides, roll securely to close. Top with additional salsa, if desired, and a sprinkle of cheese.
The Kitchen Diva is Angela Shelf Medearis, a regular guest chef on “The Dr. Oz Show” and “The Today Show.” She is the author of many cookbooks, including, “The Kitchen Diva’s Diabetic Cookbook.”