Thursday, January 12, 2012

Turkey Breakfast Burrito from The Biggest Loser

I thought this recipe looked pretty good.  Let me know if you try it.  I'm planning on trying it for our Saturday morning breakfast.  





BREAKFAST BURRITO AND BEYOND

Makes: 8 servings 
Prep time: 10 minutes 
Total time: Under 30 minutes




Burrito Turkey Mix 

Ingredients: 
1-1/4 pounds extra lean ground turkey breast
1/2 cup wheat bran, if desired
1-1/2 cups canned black beans (Eden Organic brand if using canned or use dried beans....NO BPA this way.)
1/2 cup unsweetened organic apple sauce
1/2 cup organic green bell peppers, diced
1/2 cup organic red bell peppers, diced
1 egg + 1 egg white, free range and organic if you can
1 teaspoon chili powder
1-1/4 teaspoon garlic powder
1-1/4 teaspoon onion powder
1-1/4 teaspoon paprika
1 teaspoon salt, if desired
1/2 teaspoon black pepper 

*Optional Convenience Tip: Replace all spices with Annie's Eats Homemade Taco Seasoning Recipe (another great blog!) 

Directions:
Mix all seasonings really well into turkey breast. Then put in the egg, egg white, apple sauce and the wheat bran, and stir very well. Let it sit for half an hour or overnight covered in the refrigerator, minimum 15 minutes. Spray the pan, add the ground turkey mix, brown it and break it up into pieces with a wooden spatula while in the pan. Add chopped bell peppers and sauté with meat for about 5 minutes, continuously breaking up the turkey into smaller pieces. Drain the beans, and then add to the pan. Cook for another 2 - 3 minutes. 

Optional Add-ons:
  • 1 ounce shredded light cheddar cheese (45 - 60 calories) (no Rbgh in the cheese)
  • Fresh Salsa (Meijer makes a great organic salsa in glass)
  • Guacamole
  • Lime Juice
  • Hot Sauce to taste
Next: 
Spray pan with cooking spray and scramble 2 egg whites. (34 calories, 7grams protein) 

Serve with one of the following:
  • 2 organic corn tortillas or 1 large whole wheat tortilla (80 calories, 5 grams fiber)
  • 1 piece whole grain toast (80 calories, 5 grams fiber)
Side: 
Add 1/2 cup fresh raspberries (32 calories, 4 grams fiber)


TOTAL for the entire dish (Burrito, side of egg whites, raspberries):
296 calories, 14 grams fiber, 29 grams protein 

Nutrition Label per 1 serving of burrito filling:
burrito-nutrition.jpg

Versatility and Portability of this Recipe
  • This turkey mix recipe is a protein-packed staple with great versatility and portability. Make a batch, use half for the breakfast burrito and save the rest for other quick and easy meals. Or cook half as burrito mix and make turkey patties with the rest. The possibilities are endless!
  • Wrap a patty in tin foil, pair it with a fruit and you've got the perfect on-the-go snack solution. (Same thing people do with string cheese).
  • Use the turkey patty as a healthy protein to add to a green salad for lunch.
  • Pack some of the turkey mix in tupperware and also use it to top a salad for a quick and healthy lunch.
  • Make patties in bulk in advance and freeze them, wrapping each one separately, so you have several quick prep on-the-go meals on hand. A few minutes in the microwave and they're ready to be eaten on your way out the door.
  • Keep some leftovers for dinner. Add some brown rice and cooked vegetables, and you've got a perfectly balanced, healthy and delicious meal.


Adapted from The Biggest Loser NBC Website (My changes are use organic where you can.  And know where your meat comes from.)

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