Take a flour tortilla, stuff it with an egg mixture and roll it, and you have a breakfast burrito. This easily beats fast-food outlet breakfasts-and it’s portable! Use any vegetables or cheese of your choice. If you don’t have egg substitute, use 2 eggs and 1/2 cup egg whites.
1. Lightly coat a non-stick skillet with vegetable oil spray, add the oil and place over medium heat. Sauté the onion, garlic and green pepper for 5 minutes, or until the vegetables are softened and lightly browned. Set aside.
2. Whisk the egg, milk, Parmesan cheese, salt and pepper together in a bowl. Spray a clean non-stick skillet with vegetable oil and place over medium-low heat. Add the egg mixture and scramble for 2 minutes or until the eggs are almost set. Fold in the onion mixture and cook for 1 minute. Set aside.
3. Spread the salsa evenly over the 2 tortillas. Divide the egg mixture between the tortillas, placing it in the center, and sprinkle with the cheese. Fold up the bottom of each tortilla. Fold in both sides and continue to roll. Cut in half to serve. If desired, warm in a toaster oven at 400°F for 5 minutes to crisp up the tortilla.
2 tsp vegetable oil
3/4 cup diced onion
1 tsp crushed fresh garlic
1/2 cup diced green bell pepper
1 cup egg substitute
3 Tbsp low-fat milk
1 Tbsp grated Parmesan cheese
pinch salt and freshly ground black pepper
1/4 cup medium salsa
2 large wholegrain tortillas (or flavor of your choice)
1/4 cup grated part-skim mozzarella cheese
Nutritional Analysis per Serving (1/2 Burrito)
Protein 14 g
Saturated Fat 1g
Carbohydrates 14 g
Sodium 300 mg
Prep Time:10 minutes
Cook Time:8 minutes