Quantcast

Breakfast burrito - KOAM TV 7

Breakfast burrito

© istockphoto.com/Bob Randall © istockphoto.com/Bob Randall

½ T olive oil
1 eggs or 3 egg whites
½ T low-fat milk
Small plum tomato, chopped
1 oz shredded, reduced-fat or low-fat cheddar cheese
1 6-inch whole-wheat tortilla
1 T salsa
¼ avocado, diced or 1 T guacamole
Fat-free or light sour cream, optional

Beat egg with milk and diced tomatoes, cook over medium heat, scramble until done; add shredded cheese towards the end. Place eggs and cheese over warmed tortilla. Add salsa and avocado and fold tortilla to hold it all together. Serve with dollop of sour cream (optional).

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Fresh Corn and Avocado Salsa

    Fresh Corn and Avocado Salsa

    Thursday, May 25 2017 5:12 PM EDT2017-05-25 21:12:30 GMT

    Ingredients · 4 ears Sweet Corn · 2 whole Very Firm Avocados, Diced · 1/2 Red Onion, Diced · 2 Cloves of Garlic · 1/2 Jalapeno, Seeded and Finely Diced · 1/2 Red Bell Pepper, Seeded and Finely Diced · 1 whole Juice of Lime · Plenty of Chopped Cilantro · Salt to Taste · 1 Tablespoon Vinegar · 1 teaspoon Sugar (optional) Instructions Slice kernels off the corn, and combine it with all remaining ing...

    More >>

    Ingredients · 4 ears Sweet Corn · 2 whole Very Firm Avocados, Diced · 1/2 Red Onion, Diced · 2 Cloves of Garlic · 1/2 Jalapeno, Seeded and Finely Diced · 1/2 Red Bell Pepper, Seeded and Finely Diced · 1 whole Juice of Lime · Plenty of Chopped Cilantro · Salt to Taste · 1 Tablespoon Vinegar · 1 teaspoon Sugar (optional) Instructions Slice kernels off the corn, and combine it with all remaining ing...

    More >>
  • Cooking w/ Chuckie: Mediterranean Quinoa Salad

    Cooking w/ Chuckie: Mediterranean Quinoa Salad

    Wednesday, May 10 2017 1:32 PM EDT2017-05-10 17:32:46 GMT
    Ingredients 1 cup Quinoa, dry 2 cups low-sodium chicken broth 2 tablespoons lemon juice 2 tablespoons red wine vinegar 1 teaspoon Fresh garlic, minced 1 1/2 tablespoons extra virgin olive oil 1/2 teaspoon salt 1/8 teaspoon ground white pepper 1/4 cup Fresh red bell peppers, seeded, diced 2 tablespoons Fresh green onions, diced 2 tablespoons Fresh red onions, peeled, diced 1/2 cup Fresh cherry tomatoes, halved 1/8...More >>
    Ingredients 1 cup Quinoa, dry 2 cups low-sodium chicken broth 2 tablespoons lemon juice 2 tablespoons red wine vinegar 1 teaspoon Fresh garlic, minced 1 1/2 tablespoons extra virgin olive oil 1/2 teaspoon salt 1/8 teaspoon ground white pepper 1/4 cup Fresh red bell peppers, seeded, diced 2 tablespoons Fresh green onions, diced 2 tablespoons Fresh red onions, peeled, diced 1/2 cup Fresh cherry tomatoes, halved 1/8...More >>
  • Sesame Beef Kabobs

    Sesame Beef Kabobs

    Tuesday, May 2 2017 4:55 PM EDT2017-05-02 20:55:50 GMT
    1 pound boneless beef sirloin steak (1 inch thick) 2 tablespoon soy sauce 2 tablespoons lime juice 2 tablespoons vegetable oil 2 tablespoons honey 1 tablespoon sesame oil 2 teaspoons sesame seeds 1 teaspoon grated lime peel Cut steak into 1-inch pieces and place in re-sealable plastic bag. Add soy sauce, lime juice, vegetable oil, honey, sesame oil, sesame seeds and lime peel to bag and mix well. Refrigerate for an hour. Remove steak from marinade and discard marinade. Thread ...More >>
    1 pound boneless beef sirloin steak (1 inch thick) 2 tablespoon soy sauce 2 tablespoons lime juice 2 tablespoons vegetable oil 2 tablespoons honey 1 tablespoon sesame oil 2 teaspoons sesame seeds 1 teaspoon grated lime peel Cut steak into 1-inch pieces and place in re-sealable plastic bag. Add soy sauce, lime juice, vegetable oil, honey, sesame oil, sesame seeds and lime peel to bag and mix well. Refrigerate for an hour. Remove steak from marinade and discard marinade. Thread ...More >>
Provided by Heather Bauer, a Registered Dietician (RD) specializing in the interrelation between eating habits, metabolism, and lifestyle. Visit nu-train for more tips and tricks and sign up for her monthly newsletter.
*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2017 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.