ESPN play-by-play announcer Joe Buck joined "Good Morning America" at the anchor desk on Wednesday, and to help him properly fuel up, chef and cookbook author Dan Churchill accompanied the crew on set to whip up a quick, healthy and high-protein recipe to kickstart the day.
Churchill created two options for Buck, the first with ground turkey, black beans and egg whites for extra fiber and less fat; the second, a more traditional version with crispy potatoes with peppers, scrambled eggs and cheese.
For people who eat dairy and want a bit of cheese inside, Churchill suggested "do a bit of cottage cheese to make it even lighter and higher in protein."
He also said that no matter what fillings you choose, "the ratio of actual contents to the fold" is the most important part of pulling off the perfect breakfast burrito.
Buck, who said he regularly cooks breakfast burritos for his two sons, tried his hand at Churchill's simple "pull and tuck then fold it in" method, which improved greatly on the second attempt.
Check out his full recipes below.
Protein per burrito: About 30-35 grams
Makes: 2
Ingredients
4 ounces lean ground turkey or turkey sausage
1/2 cup canned black beans, rinsed
6 egg whites
1/4 cup shredded cheddar cheese (optional)
2 high-protein tortillas
1/4 cup salsa
Hot sauce
Spinach (optional)
Salt and pepper to taste
Red chili flakes, to taste
Olive oil
Directions
Heat a skillet over medium heat with a little bit of olive oil. Once shimmering, add the ground turkey and cook until browned. Season with salt, pepper, and chili flakes.
Add black beans until warmed through.
In a separate pan, scramble egg whites until just set.
Fill a tortilla with scrambled egg whites, turkey and bean mixture, and sprinkle with cheese.
Add salsa or hot sauce.
Fold in both ends of the tortilla and roll up. Wrap in foil to eat on the go.
Protein per burrito: About 20-25 grams
Makes: 2
Ingredients
4 large eggs
1 small yellow potato, diced into 1/2-inch cubes (Yukon gold is my preference)
1/4 onion, diced
1/4 bell pepper, diced
Olive oil
2 tortillas
Optional: 1/4 cup cheddar cheese
Directions
Wash and dry the potatoes. Cut into half-inch cubes.
Saute potatoes in pan over medium heat with a small amount of olive oil until golden and soft.
Add onion and pepper, cook until tender.
In a bowl, scramble eggs and cook them in a separate pan.
Layer hash and eggs into tortillas and add cheese, if desired.
Roll into a burrito, serve and enjoy.
Recipes reprinted courtesy of Dan Churchill.
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