• Elliott

Beans on Toast Breakfast Burrito



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This recipe is part of my "calorie counting 101" selection. Calorie counting WILL provide the best results, whatever your weight management goal. Whilst there are many apps available to make this process easy, I've decided to make things even easier for myself (and for you, of course). Why? Because I'm busy (possibly just lazy, you decide). How? Well,that's simple. I'm providing a selection of ≈500 kcal meals and ≈100 kcal snacks, because maths was never my strong point but I can just about manage simple arithmetic using 1's and 5's.



Macronutrient Breakdown


Energy = 481 kcals

Fat ≈ 16 g

Of Which Saturates ≈ 4 g

Carbohydrate ≈ 60 g

Of Which Sugars ≈ 12 g

Fibre ≈ 13 g

Protein ≈ 16 g

Non-discretionary salt ≈ 1.3 g



Micronutrient Highlights


High in Vitamin C

High in Manganese

High in Chloride

Source of Thiamine

Source of Folic Acid

Source of Potassium

Source of Phosphorus


Ingredients


80 g of Tinned Haricot Beans, Drained

1 average sized (or 60 g of) Wholemeal Flour Tortilla, Soft

50 g of Tomato Puree

40 g of Red Bell Pepper

25 g of Croutons

10 g Spring Onions

1 tsp of Olive Oil

A few Leaves of Basil, Fresh

A few Leaves of Mint

½ Clove of Garlic

½ tsp of Basil, Dried

½ tsp of Oregano, Dried

Season with *Salt and Black Pepper to taste

*Avoid added salt intake >2 g per day.



Prep


  1. Add the oil to a medium sized frying pan and leave for later.

  2. Slice the spring onion into discs and chop the pepper into small cubes.



Cook


  1. Bring both the saucepan and frying pan to a medium-high heat.

  2. Add the garlic, pepper and onion to the frying pan and flash fry for 1 minute.

  3. Add the beans, tomato puree and dried herbs then cook for 5 minutes, whilst stirring occasionally.

  4. Assemble by pouring the bean mixture equally over the centre of the tortilla, then evenly distribute the croutons on top. Garnish with the fresh basil and season to taste before wrapping.

  5. Toast the wrap under a hot grill for 1 minute each side (optional).

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