3 green onions
1 medium red or green bell pepper
1 medium clove garlic
2 ounces low-fat cheddar cheese
1 (15 1/2-ounce) can black beans, no salt added
1 teaspoon canola oil
4 large eggs
3/4 teaspoon ground cumin, divided
1/4 teaspoon ground black pepper
Non-stick cooking spray
4 (8-inch) whole wheat flour tortillas
1/3 cup nonfat plain yogurt
1/4 cup fresh cilantro
1. Rinse green onions and bell pepper. Peel garlic clove.
2. Slice green onions. Remove core and dice bell pepper. Mince garlic.
3. If using fresh cilantro, rinse and chop leaves now.
4. Grate cheese.
5. In a colander, drain and rinse beans.
6. In a medium skillet over medium heat, heat oil. Add beans, green onions, bell pepper, and garlic. Cook until peppers are soft, about 3 minutes. Add 1/2 teaspoon ground cumin and black pepper. Transfer mixture to a plate.
7. In a small bowl, crack eggs. Add remaining 1/4 teaspoon cumin. Beat mixture lightly with a fork.
8. Wipe out skillet with a paper towel. Coat with non-stick cooking spray. Heat at medium-low. Add egg mixture. Cook, stirring occasionally, until eggs are as firm as you like, about 3 to 5 minutes. If using cilantro, add now.
9. Spoon egg mixture into the center of each tortilla, dividing evenly. Add beans and veggies. Sprinkle cheese on top. If using yogurt, add a dollop to each tortilla.
10. Fold tortilla over mixture and serve.
Burritos can be frozen for up to one week. Wrap tightly in plastic wrap, cover with aluminum foil, and freeze. To reheat, remove foil and plastic. Microwave 1 1/2 to 2 minutes, turning as needed. Or, remove plastic wrap and re-cover in aluminum foil. Heat in a toaster oven or regular oven at 300 degrees for about 6 minutes.
More About Onions
How to Select
Choose onions that are firm and dry with bright, smooth outer skins.
How to Store
Before storage, onions should be dry, with papery skin and shriveled roots. Store whole onions in a cool, dark, well ventilated place for use within 4 weeks. Refrigerate cut onions in a tightly sealed container for use within 2-3 days. Discard, or trim and cook, any bruised onions. Long term: Braid and hang upside-down, store in bags with some holes for ventilation in cold, dry place at 32-40 degrees. Can last up to 8 months. Do not freeze.
How to Prepare
Rinse. Trim off ends. Remove dry, papery skin. Cut in half. Peel away thick outer layer. Chop or slice. Eat raw: Sweet and red onions are milder and can be added to salads and sandwiches. Eat cooked: Yellow and white onions are stronger and great for cooking. Saut, stir-fry, microwave, steam, boil, or braise. Add to soups, sauces, casseroles, dips, and vegetable, pasta, rice, and meat dishes.
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