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NUTRITION: 415 calories, 17 g fat (5 g saturated), 625 mg sodium


  • 1⁄2 Tbsp olive oil

  • 2 cooked chicken sausage links, diced

  • 1 red onion, diced

  • 6 eggs, lightly beaten

  • Salt and black pepper to taste

  • Chopped cilantro

  • 4 whole-wheat tortillas, 10" (Note: La Tortilla Factory makes excellent 100-calorie tortillas with 8 grams of fiber.)

  • 1 cup black beans, rinsed, drained, and heated

  • 1⁄2 cup shredded Cheddar or Jack cheese

  • 1 avocado, pitted, peeled, and sliced

  • Salsa

  • Pickled Jalapeños (optional)


  1. Heat the oil in a large skillet or sauté pan over medium heat. Add the sausage and onion; cook for 5 minutes or until lightly browned. Turn the heat to low.

  2. Pour the eggs into the skillet. Cook slowly, constantly stirring with a wooden spoon until the eggs are firm but still moist.

  3. Remove from the heat, season with salt and pepper, and stir in the cilantro.

  4. Wrap the tortillas in damp paper towels, and heat them in the microwave for 45 seconds. (Or heat them individually in a dry pan until warm and lightly toasted.)

  5. Divide the eggs, beans, cheese, and avocado among the tortillas. Roll into tight packages, and top each burrito with salsa, more cilantro, and jalapeños (if using).

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