This recipe, adapted from A Real American Breakfast by Cheryl Alters Jamison and Bill Jamison (William Morrow), will give you the energy to get through even the busiest morning. Providing an extra punch of protein (along with eggs) is lean machaca, a beef filling borrowed from Mexican ranchers.

Serves 6

Ingredients:

• 1 1/2 tablespoons vegetable oil
• 1/2 medium onion, chopped
• 1 red or green bell pepper, seeded, cored and chopped
• 1 1/2 lb thickly sliced lean deli roast beef, cut into matchsticks (or a 15-oz can black or pinto beans, drained, for machaca for a nonmeat protein)
• 3/4 cup lowfat, low-sodium chicken, beef or vegetable broth
• 2 cups bottled tomato salsa
• 1 cinnamon stick
• 1 large egg plus
• 1 large egg white, whisked lightly
• 6 thin flour tortillas, warmed

Directions: 

1. To make machaca, heat oil in a skillet on medium heat.
2. Add onion and pepper and sauté about 3 minutes.
3. Stir in meat and sauté until meat is brown and crispy but not burned. (Scrape meat from the bottom occasionally.)
4. Stir in broth and 1/2 cup salsa and add cinnamon stick. Bring mixture to a boil.
5. Reduce to medium and cook until most of the liquid evaporates but the meat remains moist. Salt to taste.
6. Remove cinnamon stick.
7. Mix eggs into machaca and continue cooking 1 or 2 minutes until eggs are just firm.
8. Spoon 1/6 mixture onto each tortilla and roll up.
9. Place on a plate and spoon remaining salsa over each burro.

Nutrition Facts:

264.5 calories per serving 8.5 g fat (2.5 g saturated) 24.5 g carbs 6.5 g fiber 24.5 g protein