· 2 teaspoons canola oil· 1/2 small red onion, diced (1 cup)· 1 red bell pepper, seeded and diced· 1 cup drained, rinsed canned black beans, preferably low-sodium· 1/4 teaspoon chili flakes· Salt and freshly ground black pepper· 4 eggs and 4 egg whites· 1/3 cup (about 1 1/2 ounce) shredded pepper Jack cheese· Nonstick cooking spray· 4 (10 inch) whole wheat tortillas (burrito size)· 1/4 cup reduced fat-free sour cream or 2 percent plain Greek yogurt· 1/4 cup salsa· 1 large tomato, (4 ounces) seeded and diced· 1 small avocado (4 ounces), cubed· Hot sauce
Step 1Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.Step 2Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream (or yogurt) and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.