Breakfast Burrito and Beyond
(from Biggest Loser nutritionist Rachel Beller MS, RD)
Under 30 minutes
Burrito Turkey Mix
1-1/4 pounds extra lean ground turkey breast
1/2 cup wheat bran, if desired
1-1/2 cups canned black beans
1/2 cup unsweetened apple sauce
1/2 cup green bell peppers, diced
1/2 cup red bell peppers, diced
1 egg + 1 egg white
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 store-bought taco seasoning.
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.
- 1 ounce shredded light cheddar cheese (45 - 60 calories)
- Fresh Salsa
- Lime Juice
- Hot Sauce to taste
Spray pan with cooking spray and scramble 2 egg whites. (34 calories, 7grams protein)
Serve with one of the following:
- 2 corn tortillas or 1 large whole wheat tortilla (80 calories, 5 grams fiber)
- 1 piece whole grain toast (80 calories, 5 grams fiber)
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:
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.