Today we've got
a veggie packed breakfast idea
that's sure to help you
start the day off. Right.
So let's get started.
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Hi, everybody.
Meredith Rockey
here, a registered dietitian
for the VA health
care system
with another episode of The Healthy
Teaching Kitchen at Home.
So today
we've got a breakfast
burrito recipe for you,
which is a great way
to sneak in some extra veggies.
So the main vegetables
that we're going to be using today
are some onions,
some broccoli and a red bell pepper.
So what we're going to do
is we're just going to start
by chopping up
about a half a cup of broccoli
into really tiny pieces
because it's going to be going
in a breakfast burrito.
So we don't want them to big.
So we'll be able to roll it.
So just take your broccoli florets,
give it a rough chop.
All right.
So we're just going
to transfer that into a bowl.
It's going to get a
little messy, but that's okay.
Okay.
Then we're going to use
about half of a red bell pepper.
So just take your knife
and go right down the middle.
Just like that.
You can save the other half for later.
now the last vegetable
that we're going to be using is an onion.
So what you're going to do
is you're going to take your onion
and see
it's got this little hairy end here,
and then another end here.
You're going to take your knife
and just go right down the middle
just like that.
You can save the other half
for a different recipe.
Then we're
just going to take off the peel.
All right.
So what we're going to do
is we're going to keep this end intact
so that all the onion stays together.
Just trim off this part here.
Right. And
then you're going to take your knife
lengthwise
and just go down through the onion.
But don't cut all the way to
through the end,
because you want that part
to stay together.
Right?
Then turn your onion slightly this way
and you're going to take your knife
and run it in sideways.
Same thing.
Don't go all the way through the end
because you want to keep it together.
Scored about twice.
Then you're going to take your knife
back down in the other direction.
And this is where the magic happens.
So just bring your knife right down
and you see
it comes out to a perfect dice
with this all the way
down, dicing your onion up
just like that.
So we're just going to add
that to the bowl.
The rest of our veggies.
So now what we're going to do
is we're going to take our veggies
and we're going to put them
in a saute pan with a little bit of oil
and a little bit of pepper
for some flavor,
heat them until they're soft.
And then we're going to add four eggs
and some cheese and give it a
big scramble.
So we've got our egg
mixture off the stove.
What we're going to do now
is we're going to put some of it
in a whole wheat tortilla,
and we're going to use whole wheat
because it's going to have more fiber
content to it,
which is going to keep you feeling
more full.
Just try not to put too much egg mixture
in it,
because if you do,
it's going to fall at the sides.
When you try to roll it,
then we're going to put
a little bit of salsa on top
if you want to use hot sauce.
If you like it spicy.
You can do that as well.
But the salsa is going
to bring up those flavors a bit,
just like that.
Then you're going to take the outside
of your tortilla first
and fold them inward.
Then you're going to start on this end
and just roll it in.
So pinch the tortilla to keep it tight
so that things don't fall out
just like that.
So you can eat it right away
or you can put it in
some parchment paper,
put it in the freezer,
and then when you're ready to eat it
later on,
there's a grab and go breakfast.
Just wrap it in a paper towel
and throw it in the microwave
for about 3 minutes
because the paper towel
is going to keep it from drying up.
So let's give this a taste.
So you get a little bit of spiciness
from the pepper.
You can taste the flavor of the broccoli
and then the salsa gives it
a little bit of brightness
and some spice.
So this is a great option
that you can do as a grab
and go breakfast
if it's back to school time
or you can just make it for a lunch
or dinner meal.
Well,
that's all we've got for today's recipe.
If you're looking for other recipe ideas,
either go to the website below,
or give you a pact team a call
and get a schedule
with a registered dietitian today.
My name's Meredith Rockey.
We'll see you next time.
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