- 6 egg whites
- 5 tablespoons skim milk
- Salt & pepper to taste
- 2 teaspoons olive oil
- 1 small red onion, diced
- 1 small green pepper, diced (use 1/2 of pepper if it is very large)
- 1 small red pepper, diced (use 1/2 of pepper if it is very large)
- 4 cups fresh spinach, rinsed, chopped, and drained
- 2 10-12 inch, whole grain tortillas (whole wheat is available at most large grocery stores)
- 2/3 cup canned black beans, rinsed and drained
- 3 ounces (about 4 slices) pepper jack soy cheese
- Salsa for garnish
Rinse black beans well & drain thoroughly. Rinsing away the liquid around canned beans will reduce the amount of gas you may experience from eating beans.
For easiest preparation, chop and dice all vegetables prior to beginning to cook. Whip together egg whites, skim milk and salt & pepper and set this aside. Heat olive oil in non-stick skillet and sauté onions over medium heat for about 1-2 minutes. Add peppers and continue to cook for another 3-4 minutes.
In a separate, small non-stick pan, sauté spinach in a dash of olive oil until leaves just wilt. Spinach should remain bright green. Carefully drain liquid from spinach and set spinach aside. Heat tortillas in microwave for 5 to 10 seconds, until just warm. Add egg/milk mixture to onions & peppers. Cook until eggs are desired firmness. Split egg mixture in half and place half on each tortilla shell. Add spinach, black beans, and soy cheese to each shell. Roll and fold both ends. Garnish each burrito with salsa.
Beans are full of healthy phytochemicals. In addition to this, beans contain a lot of dietary fiber. Research tells us that getting fiber from FOOD sources is important for reducing cancer risk. Fiber from fiber supplements does not appear to reduce risk of cancer as well as food fiber. This recipe also contains plenty of lean protein and is low in saturated fat. Try this tasty recipe for get more fiber, protein, and phytochemicals into your diet. Makes 2 servings.
Per Serving: 403 calories, 45g carbohydrate, 31g protein, 11g fat 12.5g fiber
Percentage of calories: 45% carbohydrate, 31% protein, 24% fat
Nutritional Counseling at the Abramson Cancer Center
Nutritional counseling is offered to patients at the Abramson Cancer Center through the Tracey Birnhak Nutritional Counseling Program. Our dietitians provide sound nutritional advice to people with cancer, and specialize in creating nutritional plans that fit with your treatment plan, and lifestyle.
Learn More about our Nutrition Services for People with Cancer
Adapted from the Cancer Nutrition Information, LLC