Breakfast wraps are a healthy breakfast alternative combining egg whites, cheese, and fresh vegetables. A bit of salsa gives these wraps a Southwestern taste.
Veggie Breakfast Wraps
It isn’t always easy to make healthy choices. Sometimes we get rushed and choose fast foods that aren’t good for us, or we get cravings for specific treats that don’t fit into a low-fat diet.
Breakfast Burritos without Extra Fat and Calories
By opting for a vegetarian alternative (which includes egg whites or egg substitutes) and making a few simple changes to the original recipe, we save about 230 calories and 25 grams of fat.
Ingredients
½ cup chopped onion
½ cup chopped green pepper
½ cup sliced mushrooms
6 egg whites
½ cup reduced-fat shredded Mexican cheese blend
6 tbsp chunky salsa (mild or hot)
2 tbsp skim milk
2 large flour tortillas
Preparation
After chopping and measuring the vegetables, sauté them in a large skillet. Using water instead of butter or oil will cut back on fat and calories.
First, add a few tablespoons of water to the skillet, then add the vegetables.
Cook on low heat, frequently stirring, until veggies are tender.
Suggestion: add additional veggies to fit your individual taste. If you don’t like one of the veggies listed above, substitute one of your favourites instead.
When the vegetables are nearly done, begin the burrito filling.
Mix milk and egg whites in a medium bowl.
Add ¼ cup cheese and 4 tbsp salsa.
Add veggie mixture.
Cooking the Filling
Coat large skillet with nonstick spray, then poor veggie, egg, cheese, and salsa mixture into skillet.
Cook on medium-low heat, scrambling eggs until firm.
Making the Burrito-style Wrap
Divide the filling evenly between two flour tortillas. Keep the filling near the centre of the tortilla, leaving room on the sides to fold and wrap.
Top each filled tortilla with 1 tbsp salsa and 1/8 cup cheese.
Fold the bottom section of the tortilla upward and sides inward, laying one side over the other to create a burrito fold.
Microwave each burrito separately for 20-30 seconds or until the cheese is melted and the tortilla is warm.
Serves 2.
Calorie and Fat Calculations
The following calorie and fat counts were calculated using MyFitnessPal.
Original Recipe (for 1 burrito):
Sausage = 134 calories, 12 grams fat
Eggs = 140 calories, 10 grams fat
Cheese =110 calories, 9 grams fat
Salsa = 30 calories, 0 grams fat
Milk = 6 calories, less than 1 gram gat
Tortilla = 173 calories, 2 grams fat
Total = 595 calories, 33 grams fat
Reduced-Fat Recipe (for 1 veggie wrap):
Onion=17 calories, 0 grams fat
Green pepper = 7 calories, 0 grams fat
Mushrooms = 0 calories, 0 grams fat
3 egg whites =51 calories, 0 grams fat
Cheese = 80 calories, 6 grams fat
Salsa = 30 calories, 0 grams fat
Milk = 6 calories, 0 grams fat
Tortilla = 173 calories, 2 grams fat
Total = 364 calories, 8 grams fat
