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Easy Egg & Bean Breakfast Burrito: Ingredients

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Ingredients

❖ 2 large eggs
❖ 1 tablespoon (15 ml) pepper jack cheese, grated
Easy Egg & Bean ❖ 1 teaspoon (5 ml) cooking oil
❖ 1 (10-inch) whole-wheat tortilla
Breakfast Burrito ❖ 2 tablespoons (30 ml) fresh salsa
❖ 2 tablespoons (30 ml) black beans
❖ Salt and pepper, to taste
❖ Hot sauce (optional)

Procedure

1. Whisk together egg and cheese.


2. Heat the cooking oil in a nonstick
skillet over medium heat.
3. Add the egg mixture, scrambling until cooked
through. Season with salt and pepper.
4. Spread egg in center of the tortilla. Layer with
salsa, black beans and a dash of hot sauce. Roll
and enjoy.
Ingredients

Pesto Egg-in-a-Hole ❖

1 slice whole-grain bread
2 slices turkey bacon
with Bacon ❖ 1 teaspoon (5 ml) cooking oil
❖ 1 large egg
❖ 1 tablespoon (15 ml) store-bought pesto (or
leftover homemade pesto)

Procedure

1. Cut a hole at the center of the bread using a


circular 2-inch cookie cutter.
2. Set the bread aside. Cook bacon in a small,
nonstick skillet over medium heat until done, about
5 minutes. Remove and set aside.
3. Add cooking oil to the skillet and heat. Place bread
in skillet. Crack egg into hole. Cook for 3–5
minutes then flip; continue cooking until the egg is
set.
4. Spread pesto over theeggand toast. Crumble
bacon on top. Sprinkle with salt and pepper and
enjoy.
❖ 1/4 cup (60 ml) bell peppers, chopped
❖ 1/4 cup (60 ml) onions, chopped
Veggie “Pizza” Omelet ❖

2 teaspoons (10 ml) olive oil, divided
2 large eggs
❖ 1 tablespoon (15 ml) milk
❖ 1/4 cup (60 ml) part-skim mozzarella, grated

Procedure

1. Heat one teaspoon olive oil in a small, nonstick


skillet over medium-high heat. Saute the onions
and peppers for 3–5 minutes. Set aside.
2. Add remaining teaspoon of oil to the empty skillet.
Whisk together the milk and eggs and pour into the
skillet. Lower the heat to medium.
3. Using a wooden spoon, gently push cooked
portions aside to allow uncooked eggs to reach the
skillet bottom. Do this a few times until the bottom
of the omelet starts to set.
4. Top with the veggie mixture and mozzarella. When
mozzarella melts, sprinkle with salt and pepper if
desired.

Ingredients
Smoked Salmon ❖ 2 large eggs
❖ 1 1/2 tablespoons (22.5 ml) milk
Scrambled Eggs ❖ 2 stalks of chives, chopped (green onions work,
too)
❖ 2 teaspoons (10 ml) olive oil
❖ 2 ounces (56 grams) smoked salmon, roughly
chopped

Procedure

1. Whisk together the eggs, milk and chopped chives


or onion.
2. Heat oil in a small, nonstick skillet over medium
heat. Scramble eggs using a wooden spoon.
3. While the eggs are still wet, fold in the smoked
salmon.
4. Once cooked through, sprinkle with salt and
pepper.

Ingredients
Ingredients

❖ 1/2 whole-grain bagel


❖ 1/2 medium avocado, mashed
❖ 1/4 teaspoon (1.25 ml) garlic powder
❖ Salt and pepper, to taste
❖ 2 slices tomato
Hard-Boiled Egg & ❖ 1 hard-boiled egg, sliced into quarters
Avocado Half Bagel
Procedure

1. Toast the whole-grain bagel to desired doneness.


2. Mix garlic powder, salt and pepper with the
mashed avocado.
3. Spread the avocado mixture onto the bagel.
4. Top with sliced tomato and egg.

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