Protein first thing in the morning can be a great source of energy to keep you moving all day. Eggs are a common go-to protein for breakfast that also provide essential vitamins and minerals. If you’re looking for a new way to have scrambled eggs on the go, then you’ll enjoy this low-fat recipe from St. Elizabeth’s Weight Management Center. It adds sautÃ©ed veggies, salsa and cheese to scrambled eggs and wraps it all in a whole wheat tortilla. Consider making the wrap filling ahead of time, and just heat it up for a quick breakfast during the work week.
1 large green bell pepper, chopped (1 cup)
1 large onion, chopped (1 cup)
1 ¾ cups fat-free egg product (from two 8-oz cartons)
1/3 cup fat-free (skim) milk
1/2 teaspoon salt
1/8 teaspoon pepper
4 low-fat whole wheat flour tortillas (8- to 10-inch)
1/2 cup shredded reduced fat Cheddar cheese (2 oz.)
1/4 cup chunky-style salsa
1. Spray 10-inch skillet with cooking spray; heat over medium heat. Add bell pepper and onions; cover and cook 4 to 6 minutes, stirring occasionally, until tender.
2. In medium bowl, mix egg product, milk, salt and pepper until well blended. Spray vegetables and skillet with cooking spray. Pour egg product mixture over vegetables; cook until set, occasionally stirring gently.
3. Meanwhile, heat tortillas as directed on package.
4. To serve, place warm tortillas on individual plates. Spoon scrambled egg mixture down center of each tortilla. Top each with cheese and salsa. Roll up tortillas.
Nutrient Content (1 serving): 291kcals, 16g protein, 30g carbohydrates, 12g fat, 4g fiber
Exchanges: 2 meat, 2 starch, 2 fat