Spicy Egg WrapTuesday, January 10, 2012
Breakfast is my favorite meal of the day, but sometimes I want something with some extra kick. That’s when I make my quick and easy egg wrap. Though I typically make it for breakfast, I’ve been known to whip this up for a speedy family dinner too.
Choosing Your Ingredients
- Eggs: Choose large white or brown eggs. If you need to bulk up egg, add 1 to 2 egg whites in order to keep cholesterol in check.
- Tortilla: Choose a 6 or 8-inch whole wheat tortilla. Larger than that, the calories will start to go above 200 per tortilla.
- Cheese: Look for cheese with fewer than 5 grams of fat per serving. If you’re on a heart healthy diet and want to reduce the cholesterol and saturated fat, soy versions are available.
- Salsa: Processed tomatoes have a ton of the antioxidant lycopene. Choose mild versions for the kids.
Spicy Egg Wrap
Yield: 1 serving
1 large egg
Dash black pepper
1 (8-inch) whole wheat tortilla
1 slice light cheese (like cheddar, edam, mozzarella)
2 tablespoons hot salsa
Place whole wheat tortilla on a plate.
Heat a nonstick skillet coated with cooking spray over medium heat. In a small bowl, beat the eggs and pepper. Pour egg mixture in skillet. As eggs begin to set, lift and fold eggs until thickened and no visible liquid from the eggs remain. Remove from heat and place in the center of the tortilla.
Top egg with 1 slice cheese and 2 tablespoons salsa. Fold and enjoy!
Nutrition info per serving:
Total Fat: 12 grams
Saturated Fat: 3 gram
Total Carbohydrate: 29 grams
Fiber: 6 grams
Protein: 20 grams
Sodium: 854 milligrams
Cholesterol: 196 milligrams