Veggie Breakfast Wrap
Packed with protein, antioxidants and fiber, this breakfast will sustain your energy and your hunger all morning. A light egg mixture featuring veggies you have on hand (such as spinach, mushrooms, fresh herbs and scallions) is wrapped in a Low Net Carb or whole grain toasted tortilla and served with your choice of sauce.
Ingredients
Serves: 2
Serving Size: 1 wrap per serving
- 2 tsp olive oil or other vegetable oil
- 1 cup sliced mushrooms
- 2 eggs
- ½ cup egg white or egg substitute
- 1 cup spinach or other greens (firmly packed)
- 2 tbsp chopped scallions or other onion
- 1 nonstick cooking spray
- 2 whole wheat, low-carb flour tortillas, such as La Tortilla Factory
- 2tbsp salsa
Directions
- Add olive oil to the skillet over medium heat. Add mushrooms and sauté until nicely brown at edges (about 3 minutes), set aside.
- Beat eggs with egg whites or egg substitute in medium sized bowl, using a mixer or by hand, until blended. Stir in shredded spinach and scallions. You could also add fresh or dried herbs such as basil or parsley for more flavor.
- Begin heating medium/large nonstick skillet over medium-low heat. Coat pan generously with cooking spray. Pour in egg mixture and continue to scramble the mixture as it cooks using a spatula. When eggs are cooked to your liking, turn off the heat and stir in mushrooms.
- Spread half of the egg mixture down the center of each tortilla. Top each with 1 tablespoon fresh salsa or other sauce of your choice. Garnish with additional toppings like avocado slices, bell pepper or tomato if desired, then roll it up to make a wrap.
Nutrition Facts
| Calories | 210 |
| Total Fat | 12 g |
| Saturated Fat | 2.2 g |
| Trans Fat | 0.0 g |
| Polyunsaturated Fat | 0.0 g |
| Monounsaturated Fat | 0.0 g |
| Cholesterol | 185 mg |
| Sodium | 450 mg |
| Potassium | 420 mg |
| Total Carbohydrate | 14 g |
| Dietary Fiber | 9 g |
| Sugars | 2 g |
| Added Sugar | 0 g |
| Protein | 20 g |
| Phosphorus | 190 mg |
