Breakfast Burrito

INGREDIENTS

• 1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
• 1/4 cup reduced-fat sour cream
• 4 (10-inch) whole-wheat tortillas (burrito-size)
• 1 small avocado (4 ounces), cubed
• 4 eggs and 4 egg whites
• 1/4 cup salsa
• 1/2 small red onion, diced (1 cup)
• 1/4 teaspoon chili flakes
• Salt and freshly ground black pepper
• Hot sauce
• Cooking spray
• 1 cup drained, rinsed canned black beans, preferably low-sodium
• 2 teaspoons canola oil
• 1 red bell pepper, seeded and diced
• 1 large tomato, (4 ounces) seeded and diced