Protein Packed Breakfast Burritos

There is a rumor floating around the dietetic interns that we have to report to our preceptor sites at 5AM.  If that is true, it is going to be a rough 7 weeks. But I don't care because the stress and early mornings are well worth it because in the end I'll be able to sit for my board exams and work in the field I love.

But if the 5AM rumor is true, I want to make my mornings go as smooth as possible.  Between taking Charlie the doxie pup out, making breakfast, and getting ready, I need to find some areas to cut out, so I looked at what I can do with breakfast.  I find that the most filling breakfasts take a little bit of time to make and eat, at least with my schedule.  I decided to find something that would be filling, healthy, and EASY!  But, I also wanted something that I could take with me.

Sorry for my iPhone quality photo!

That's where the breakfast burritos come to me.  I hate buying something that I could easily make.  Besides, processed meals are way too salty for me and I never stay full for long.  These burritos taste just like the store bought ones, but better.  Way better.  So much so that when I took a taster bite I knew I had to have an entire burrito right then.  Boy was I glad I did! Delicious!! And the best part was that I stayed full for a long time, which is exactly what I wanted.  So I'll make a batch of these pop them in the freezer and reheat for my early morning breakfast.

Here's the thing about this recipe, as delicious as these burritos are this recipe makes a ton! 14 burritos in fact.  I found that it's easier to make the entire recipe than to use half a can of black beans and half a package of sausage.  Plus, do the work once and be set for 2 weeks.  Enjoy!

Protein Packed Breakfast Burritos
Inspired by Amanda's Cookin'
Makes 14 burritos 

1 lb Turkey Breakfast Sausage, preferably reduced something if you can find it
1 large Onion, chopped
4 Garlic Cloves, minced
2 Anaheim or Poblano Pepper
1 can Low Sodium Black Beans, drained
1 1/2 cups Monterey Jack Cheese (or cheese of choice)
8 Eggs
1 tbsp Butter
Salt
Pepper
1 tbsp Cumin
14 Whole Wheat Tortillas Burrito Size

1. Turn broiler onto high.  Char peppers on all sides, about 10 minutes total.  Remove from broiler, wrap in foil to let it steam, and let sit for 5-10 minutes.  While the pepper is steaming, prepare sausage mixture.
2. In a pan over medium high heat, cook sausage until browned, about 5 minutes.  Drain excess fat if necessary.
3. Add onions and garlic.  Cook until onions are soft, about 3 minutes.
4. Remove the skin and seeds from the pepper and chop.
5. Add the chopped pepper and black beans to the pan.  Cook for 5 minutes, until beans are warmed through.
6. Remove sausage mixture from the pan and place in a bowl.  Add the cheese.  Stir to combine.
7. Wipe the pan with a paper towel.  Add the butter.
8. When melted, add the eggs, salt, pepper, and cumin.  Scramble the eggs and cook to 90% done.  Remove from heat.
9. Add the sausage mixture to the eggs.  Stir to combine.
10. Spoon 1/3 cup of the mixture onto the middle of the burrito.  Fold in the sides and roll up.  Wrap in wax paper and tape sealed.  Continue with the remaining burrito shells.  
11. Place the burritos into a labeled freezer bag.  Freeze when the burritos are completely cooled.
12. To thaw: remove from wax paper and microwave for 2 to 2 1/2 minutes. 

Nutrition Content
Calories: 261 Total Fat: 11.3 g Sodium: 559 mg Total Carb: 25.1 g Fiber: 5.7 g Protein: 15.0 g Vitamin C: 15% DV Calcium: 20% DV Iron: 14% DV

Kielbasa Cabbage

It wasn't until last new years that I finally gave cabbage a chance.  I think this feeling mostly comes from my only childhood memory of cabbage.  Growing up Dad would make huge batches of Hungarian cabbage rolls.  When I say huge, I mean a 10 quart soup pot filled with cabbage rolls.  My sister and I did not eat any of them (we thought they stunk), which left my parents eating them for dinner that week.  And maybe for lunch the next.  I always knew when Dad was making them because the smell would wake me up on Sunday morning.  And I wouldn't come out of my room the rest of the day.

But on New Year's Day, I had some of the best cabbage I've ever had.  It had the perfect balance of sweet and bitter.  The cabbage had a nice crunch to it still.  And it was all rounded out by the sausage and potatoes.  This recipe is very simple to make and the longer it sits in the fridge, the better it tastes (even cold).

Kielbasa Cabbage
Makes 8 servings

1 lb Kielbasa Turkey Sausage, cut into 1/2 inch slices
4 tbsp Butter or Olive Oil, divided
1 large Cabbage, coarsely chopped
1 large Onion, chopped
3-4 Garlic Cloves, finely chopped
4 Red Potatoes, cubed
1 tsp Paprika
Salt
Pepper

1. Add cubed potatoes to a pot.  Add water until just covered.  Add salt.  Cook until potatoes are tender.
2. In a Dutch oven over medium heat, melt 1 tbsp butter.  Add sausage.  Cook until browned, about 5 minutes  Remove and set aside.
3. Add remaining butter to pot.  Sauté cabbage, onions, and garlic until soft, about 10-15 minutes.
4. Season with salt, pepper, and paprika.  I like to add plenty of pepper.
5. Combine cabbage, sausage, and potatoes.

Nutrition Content
Calories: 266 Total Fat: 12.6 g Sodium: 665 mg Total Carb: 28.4 g Fiber: 5.7 g Protein: 12.8 g Vitamin C: 110% DV Calcium: 10% DV
Iron: 11% DV

Chili

I love chili!  Especially on days when its cold or rainy or snowy.  It is my go to comfort food.  Even in the summer when I'm feeling down, I want chili.  I don't make it though because of the hot, humid days.  But when the first cool day hits, usually sometime in early October, I whip up a batch.

I love this recipe.  It's extremely easy to make, and I usually have all the ingredients on hand.  When it's cold, I always keep them in the pantry.  And the fact that it uses ground turkey instead of ground beef, is amazing.  I don't even miss it.  The one thing I hate is that there are too many canned ingredients.  I haven't had the time (or patience) to learn how to reconstitute dried beans.  Once my internship is over, it is my goal to do so.  Then learn how to can them.  Until then, store bought canned beans it is!

Chili
Makes 6-8 servings

1 medium Onion, chopped
2-3 Garlic Cloved, finely chopped
1 lb Lean Ground Turkey
2 tbsp Tomato Paste
1 (15 oz) can Reduced Sodium Black Beans
1 (15 oz) can Bush's Chili Beans (or preferred brand)
1 (15 oz) can No Salt Added Diced Tomatoes
1 1/2 cups Beef Broth, plus more as needed
3 tbsp Chili Powder
1-2 tsp Paprika
Salt
Pepper

1. Spray a large pot with cooking spray.  Place over medium high heat.
2. Add ground turkey.  Cook until mostly brown.  Add salt and pepper to taste and 1 tbsp chili powder.  Stir to combine.
3. Add onion and garlic.  Cook for 2 minutes.
4. Stir in tomato paste.  Cook for 2 minutes.
5. Add all the beans, tomatoes, 1 1/2 cups beef broth, paprika, and remaining chili powder.  Stir to combine.  Reduce heat to medium low.  Simmer for 30 minutes, stirring occasionally.  Add more beef broth if the chili becomes too dry for your tastes.
6. Serve hot.  Top with desired toppings of shredded cheese, sour cream, crackers....

Nutrition Content
Calories: 189 Total Fat: 2.2 g Sodium: 1318 mg Total Carb: 22.3 g Fiber: 7.5 g Protein: 20.1 g