Sausage and Egg Burrito

Use two beaten large eggs in place of the egg substitute, if desired.


2 servings (serving size: 1 burrito, 2 tablespoons salsa, and 2 tablespoons sour cream)

Recipe from

Cooking Light

Nutritional Information

Calories 314
Caloriesfromfat 28 %
Fat 9.6 g
Satfat 4.4 g
Monofat 3.1 g
Polyfat 1.8 g
Protein 20.7 g
Carbohydrate 26.9 g
Fiber 3.9 g
Cholesterol 50 mg
Iron 2.6 mg
Sodium 915 mg
Calcium 148 mg


Cooking spray
1/2 cup chopped red bell pepper
1/4 cup chopped onion
3 ounces turkey breakfast sausage
1/2 cup egg substitute
1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
6 tablespoons bottled salsa, divided
2 (8-inch) fat-free flour tortillas
1/4 cup reduced-fat sour cream


Heat a nonstick skillet coated with cooking spray over medium-high heat. Add red bell pepper, onion, and sausage; cook 4 minutes or until browned, stirring to crumble sausage. Add egg substitute; cook 2 minutes, stirring frequently. Remove from heat; stir in reduced-fat cheddar cheese and 2 tablespoons salsa. Cover mixture and let stand 2 minutes.

Heat tortillas according to package directions. Spoon half of egg mixture down center of each tortilla; roll up. Serve with remaining salsa and sour cream.

Elaine Magee, M.P.H., R.D.,

Cooking Light

April 2004
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