Fill a warm flour tortilla with scrambled eggs, crispy bacon, refried beans and cheese for a burrito with a breakfast spin. Pair with a cold, 8-ounce glass of milk to serve up 25 grams of protein.
Scoop refried beans into a micro-wave safe bowl. Cover with plastic wrap and heat 1-2 minutes until warm. Gently crack egg in bowl; beat well with a wire whisk. Pour egg into skillet, and cook over low heat, stirring gently, until egg is firm but still moist. Remove from heat.
Line a microwave-safe dish with paper towels, arrange slice of bacon on top and cover with more layers of paper towels; microwave on high for 1 minute and check for consistency.
Warm a flour tortilla on skillet over medium heat for about 1 minute on each side or until soft. Fill tortilla with beans, egg, bacon and top with shredded cheese. Pair with remaining 8-ounce glass of milk.
Makes 1 serving
2 tablespoons - reduced-sodium refried beans
1 - egg
1 - slice bacon
1 – 6-inch flour tortilla
2 tablespoons - reduced-fat cheddar cheese, shredded
8-ounce glass of milk
360 calories; 13 g fat; 5 g saturated fat; 210 mg cholesterol; 25 g protein; 33 g carbohydrates; 2 g fiber; 660 mg sodium; 497 mg calcium (50% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.