[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401720-105":59,"doc-detail-401720-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","make-ahead-breakfast-burritos-recipe-freezer-meal","Make Ahead Breakfast Burritos - Recipe - Freezer Meal","","Make Ahead Breakfast Burritos provide a make-once, heat-later breakfast with a vegetable and egg filling and melted low-fat cheddar. The recipe includes ingredient amounts for diced potato, onions, bell peppers, beaten eggs, seasonings, whole wheat tortillas, and shreddable cheese. It offers healthier substitutions to reduce calories, fat, cholesterol, and sodium while increasing fiber. Instructions cover cooking the vegetables, combining with eggs until liquid evaporates, assembling burritos, wrapping, freezing, and reheating in a microwave. Nutrition per serving is listed.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/make-ahead-breakfast-burritos-recipe-freezer-meal/401720/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/make-ahead-breakfast-burritos-recipe-freezer-meal/401720.png","ImageObject",300,407,{"name":92,"@type":93},"Franzy","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-03","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How do you make the burrito filling?","Question",{"text":113,"@type":114},"Cook potatoes, then sauté onions and peppers until browned. Add beaten eggs and cook until there is no liquid, then stir in garlic powder and pepper.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What is the healthiest option suggested in the recipe?",{"text":118,"@type":114},"Replace 8 eggs with 3 whole eggs and 3/4 cup egg whites, and use 2/3 cup 1% low-fat shredded cheese instead of the full amount.",{"name":120,"@type":111,"acceptedAnswer":121},"How should frozen burritos be reheated?",{"text":122,"@type":114},"Remove the plastic wrap, wrap the burrito in a damp paper towel, microwave on medium power for 3 to 4 minutes.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},401720,1791097201,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":14,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":24,"preview_page_count":4},2336478945519,"https://ap-avatar.wpscdn.com/davatar_085a072bc5b1113ac321206ff7593b45","Make Ahead Breakfast Burritos  \nRecipe Source: Adapted from Healthy & Homemade Meals 2015 Nutrition & Fitness  \nCalendar  \n[http://www.extension.iastate.edu/foodsavings/recipes/make-ahead-breakfast-burritos](http://www.extension.iastate.edu/foodsavings/recipes/make-ahead-breakfast-burritos)  \nIngredients:  \n1 cup diced potato (1 medium potato)½ cup diced onions (1/2 medium onion)  \n1 cup diced bell peppers (1 medium pepper)  \n8 beaten eggs  \n1/8 teaspoon garlic powder ¼ teaspoon pepper  \n1 cup low-fat shredded cheddar cheese  \n8 whole wheat flour tortillas (8 inch)  \nDirections:  \nFor a Healthier recipe:  \n• Instead of using 8 eggs, use 3 whole eggs and ¾ cup egg whites.  \n• Use 2/3 cup 1% low-fat shredded cheese (about 4 teaspoons cheese per burrito) .  \n• Making these changes will save about 70 calories, 2 grams of fat , 120mg cholesterol, and 140mg sodium, while adding 3g fiber per burrito.  \n1. Label freezer bag with the name, serving instructions, and use by date (3 months from today) .  \n2. Spray a large skillet with nonstick cooking spray.  \n3. Cook the potatoes for 6 to 10 minutes over medium heat.  \n4. Add onions and peppers to the potatoes.  \n5. Cook for 3 to 4 minutes until the potatoes are browned.  \n6. Add beaten eggs to the vegetable mixture.  \n7. Cook for 4 to 5 minutes over medium heat.  \n8. Stir off and on until there is no liquid.  \n9. Stir in the garlic powder and pepper.  \n10. Make burritos using diagram as a guide.  \n11. Use 2 tablespoons of cheese and ½ cup of the egg mixture for each burrito.  \n12. Wrap each burrito tightly in plastic wrap.  \n13. Freeze in a single layer on a baking sheet.  \n14. Seal wrapped burritos into labeled freezer bag when they are frozen.  \nMakes 8 servings. Serve with fruit and low-fat milk.  \nTo use: Remove plastic wrap from burrito. Wrap burrito in adamp paper towel. Set microwave on medium power. Heat burrito for 3 to 4 minutes.  \nPrep ahead to save time at class:  \nDice onion and bell pepper and put into baggie. Refrigerate.  \nTip: Doubles easily!  \nKitchen Equipment Needed:  \nKnife  \nCutting board  \nMeasuring cups and spoons Whisk  \nLarge bowl Vegetable peeler Large skillet Spatula  \nPlastic wrap Baking sheet  \nNutrition Information per serving: Calories 270; fat 9g; cholesterol 190mg; sodium 500mg; carbohydrate 31g; fiber 2g; protein 14g.","cbCaigMQ26JBkEFJ","https://ap.wps.com/l/cbCaigMQ26JBkEFJ","pdf",116287,"English","# Ingredients\n## Directions\n## For a Healthier recipe\n## To use (reheat)\n## Nutrition information per serving","[{\"question\":\"How do you make the burrito filling?\",\"answer\":\"Cook potatoes, then sauté onions and peppers until browned. Add beaten eggs and cook until there is no liquid, then stir in garlic powder and pepper.\"},{\"question\":\"What is the healthiest option suggested in the recipe?\",\"answer\":\"Replace 8 eggs with 3 whole eggs and 3/4 cup egg whites, and use 2/3 cup 1% low-fat shredded cheese instead of the full amount.\"},{\"question\":\"How should frozen burritos be reheated?\",\"answer\":\"Remove the plastic wrap, wrap the burrito in a damp paper towel, microwave on medium power for 3 to 4 minutes.\"}]","Make Ahead Breakfast Burritos - Recipe - Freezer Meal | PDF",1790523414]