Hello everyone !!!
Happy Kids! Happy Mamas! Team DFT is bringing kids’ friendly sandwiches, subs, rolls and wraps this week.
This week Team DFT is bringing you all Kids friendly rolls and subs. I have made a delectable egg burrito to join with this week. As the name suggests I have made it with a twist, yes you heard it right!!! I have used a thinly rolled roti as the wrap instead of store bought tortillas . This will help in not consuming extra sugar added to the store bought tortillas.
A burrito is a typical Tex Mex food , which is rolled into a wrap generally using a wheat flour tortilla . The tortilla might be lightly grilled or steamed to make it soft and more pliable. I have used an Indian style flat bread called roti/chappathi here instead of a store bought tortilla . This is excellent idea to finish up your extra rotis and want to make an excellent nutritious breakfast for next day morning. You can pretty much prep every ingredients like salsa , guacamole and beans . I have not refried the beans here instead just heated the beans and salsa with some cumin and salt. I have also used home made guacamole and home made salsa to avoid any added salt or sugar. I have also scrambled the eggs to avoid using more eggs in one burrito and no cheese or sour cream, it still tasted as good as the burritos with cheese. Now let’s get into the recipe in detail with recommended serving size and nutrition facts.
Yield- 2 Burritos
Recommended Serving Size- 1 burrito per person for breakfast , half a burrito per person for dinner.
Preparation time – 1 hour (If making beans from dried include soaking time of 2 to 3 hours in hot water )
Cooking time- 5 minutes
Author- Parvathy V Nair
Leftover Roti – 2 medium sized , if you don’t have leftover rotis you can make some from scratch
Black Beans – 1/2 cup cooked , if using canned make sure to rinse and drain it well . If you don’t have access to black beans feel free to use red kidney beans
Cumin Powder- 1/4 teaspoon
Egg- one whole egg and egg white of the second egg
Low fat milk – 1/4 cup
Red onions – Chopped 1 teaspoon (For egg)
Salt- as needed
Home made Salsa ( Can store it in the fridge for up to 3 days)
Tomato- 1 medium sized chopped
Red onions – Chopped 2 tablespoon
Cilantro- Chopped 1 teaspoon
Jalapeno – 1 de seeded and chopped , if you don’t have Jalapeno feel free to use any other chillies but de seed it.
Lime Juice – 1 teaspoon or more if required
Salt- As needed
Home Made Guacamole
Avocado- 1/2 an avocado pitted and flesh removed
Lime Juice- 2 teaspoons or more
Cilantro- Chopped 1 teaspoon
Red onions- Chopped 1 teaspoon
Green Pepper- Chopped 1 tablespoon
1. First cook the beans if you are not using canned ones . Use the quick soaking method which is soak in hot water for 2 hours then wash and pressure cook it , or else you can soak it overnight and pressure cook next day .
2. While the beans are cooking we can make our salsa . Mix all the ingredients which says in the home made salsa and keep it aside . By this time the beans might have cooked, drain it and keep it aside . Let the beans cool little bit , not too cold but you should be able to touch it with bare hands . Then using your hands slightly mash the beans and keep it aside. Mix the salsa with the warm beans , add some cumin powder and salt if needed and keep it aside.
3. Now let’s make the guacamole . Take the avocado flesh and place it in a mortar/food processor . Pulse it till it is mashed up , do not mash the avocado too smooth with slight chunks in it it tastes better . Add the other ingredients and salt then store it in the fridge.
4. If you don’t have any left over rotis/chappathies you can make some from scratch . But make sure when you roll out the rotis not roll it too thick and while you cook it don’t over cook it
5. In a bowl lightly whisk egg, milk and salt till fluffy . In a pan add couple of drops of oil , then add the chopped onions saute for 30 seconds , then add the egg milk mixture . In 20 seconds start mixing it using a wooden spoon very fast so that the eggs will be scrambled.
6. Now let’s arrange the burritos. First place the roti , horizontally place egg, bean mixture and spread guacamole on top. Please make sure not to use a lot of water from the bean salsa mixture this will make the burritos very soggy. The amount I have used here is one egg for one burrito, 2 teaspoons of bean mixture and one teaspoon of guacamole . Make sure not to over fill it .
Although black beans contains carbohydrate but it contains a significant amount of dietary fiber , protein and it is relatively low glycemic index in nature. Low GI foods are good for diabetes patients since it helps in stabilizing blood sugar. This is an excellent example for protein plus fiber combination and it helps in blood sugar balance and blood sugar regulation. Since it has a high amount of protein and fiber in it the breakdown of food will be steady as well not resulting in a high spike of blood sugar. Half cup of cooked black beans contains 105 calories in which 6 grams of dietary fiber and 7 grams of protein.
The nutrition facts of avocado depends on it’s size for example a medium sized avocado will 227 calories with 11.8 grams of carbohydrates and 9.2 grams of fiber (livestrong.com). I have used half of a medium sized avocado to make guacamole . Since I have made the guacamole at home there is no added sugar or preservatives in it to keep the guacamole fresh like the store bought ones. Generally the available carbohydrates in avocado is very less and it makes it an excellent food for people with diabetes. There would be no harm even if you eat an entire avocado at a time as a snack.
As always we know our body do need carbohydrates and with diabetes we need to choose wisely . If we are consuming carbs (in a limited quantity) it should consist of the following
- Whole-grain flours, such as whole wheat flour
- Whole grains, such as brown rice
- Cereals containing whole-grain ingredients and little added sugar
- Whole-grain bread
- Baked sweet or white potato or baked steak fries
Source : http://www.webmd.com
Even though we are having these carbs in our daily meal , there should be a good portion control and should follow the recomended intake. The recomended carbohydrate intake is 45 to 60 grams per meal and it shouldn’t be increasing . It is very important to avoid all kinds of sugary and processed carbohydrates.
While consuming eggs you have to keep one thing in mind which is eating them in moderation . Even though eggs contains a lot of good proteins the cholestrol level in them is very high. Eggs can be consumed in moderation as part of a healthy diet but after seeking advice from your doctor. Since the egg yolk has the most calorie in it I have avoided using 2 egg yolks , instead I have used one whole egg and egg white of the second egg.
Check these links to read more about ingredients and nutritional information
“I am not a dietitian or nutritionist . My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet”
Come and have a look at this week’s kids special rolls and subs !!!