Calories: 360, Total Fat: 17g, Saturated fat: 3g, Cholesterol: 95mg, Sodium: 640mg, Carbohydrates: 40g, Dietary Fiber: 7g, Protein: 13g
For the beans: Heat the canola oil in a large nonstick skillet over medium-high heat. Cook the onions, red peppers, and jalapeno until onions are softened and peppers are slightly charred and caramelized, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and set aside.
For the brown rice: In a small bowl, mix the rice with cilantro and hot sauce, as desired. Set aside.
For the eggs: Whisk together the eggs and egg whites in a small bowl. Spray a nonstick skillet with cooking spray and reheat the skillet over medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes.
Assembly: Spread each tortilla with salsa then layer with some brown rice, one-fourth of the black bean mixture, one-fourth of the scrambled eggs, some diced tomato, and one-fourth of the avocado. Top with sour cream and cheese, as desired. Roll up burrito-style.
Before serving, wrap in foil and warm in a 350°F oven for 12 to 15 minutes until warmed.
Tip: For a make-ahead version, after assembling, wrap the burrito in foil and store in the refrigerator overnight. The next morning, set oven to 350°F and heat burritos for 12 to 15 minutes until warmed.