Tuesday, November 18, 2014
It's no secret that a large portion of the population is deficient in vitamin D. This powerful antioxidant can be synthesized by our bodies when there is exposure to sunlight. However, with all of the protection that we are taking from the sun's harmful rays, many of us need to get vitamin D from other sources.
Where can you get vitamin D from your diet other than from a supplement or fortified milk? Mushrooms. True, you would have to consume quite a few of them daily to get your vitamin D ration. But every little bit helps!
Chipotle Mushroom Breakfast Burritos
8 tortillas (10")
2 tsp olive oil
12 oz mushrooms, chopped
1/2 large yellow onion, finely minced
1/4 cup salsa
1 Tbsp flour
12 eggs (or you may use 6 whole eggs and 9 egg whites)
1/4 cup milk
2 tsp chipotle chili powder
1/4 tsp ground cumin
1/2 tsp salt
1/2 cup shredded part-skim mozzarella cheese
In a large nonstick skillet, heat olive oil over medium high heat. Add the onion and mushrooms and saute until they begin to soften. Add salsa and continue to cook until soft, 4-5 minutes. Sprinkle mixture with flour and stir until thickened.
Whisk together eggs, milk, and seasonings in a small bowl. Pour mixture into the mushroom mixture and reduce heat to medium. Use a soft spatula to gently scramble the mixture until cooked through, but still moist. Sprinkle mixture with cheese and stir until cheese is melted.
Scoop ~1/3 cup mixture onto each tortilla and roll into a burrito. Serve immediately. If freezing burritos, wrap each burrito in freezer paper or waxed paper, then place into a ziploc bag and freeze.
Nutrition Info for one burrito: 218 calories, 10 g fat, 15 g protein, 16 g carbohydrates, 1 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 3:30 AM