Breakfast Tortilla Wrap

  • Serves: 4


Description

This hearty breakfast sandwich combines fluffy scrambled eggs, Canadian bacon, hash browns, red bell pepper for color, and a bit of cheese for flair. It makes an easy meal for busy people on the go.

Ingredients

  • Vegetable oil spray
  • Egg substitute equivalent to 2 eggs
  • 1/8 teaspoon black pepper
  • 4 6-inch corn tortillas
  • 1 cup frozen fat-free shredded potato (about 3 ounces)
  • 1/2 medium red bell pepper, diced
  • 1/4 cup chopped Canadian bacon (about 1 ounce)
  • 1/8 teaspoon black pepper
  • Vegetable oil spray
  • 1 ounce fat-free or reduced-fat Cheddar cheese, shredded

Cooking Instructions

Preheat the oven to 350°F.

Heat a small nonstick skillet over medium-low heat. Remove the skillet from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Return the skillet to the heat and cook the egg substitute and 1/8 teaspoon black pepper for 3 to 4 minutes, or until the eggs are cooked through, stirring occasionally. Set aside.

Wrap the tortillas in aluminum foil. Warm in the oven for 5 minutes.

Meanwhile, in a medium bowl, stir together the potato, bell pepper, bacon, salt, and 1/8 teaspoon black pepper.

Heat a medium nonstick skillet over medium-high heat. Remove the skillet from the heat and lightly spray with vegetable oil spray.

Spread the potato mixture evenly over the bottom of the skillet. Return the skillet to the heat and cook for 6 to 7 minutes on one side, or until the potatoes are a light golden-brown. Using a spatula, turn the potato mixture over; cook for 5 to 6 minutes.

To assemble, layer the ingredients horizontally across the middle of a tortilla as follows: one quarter of the scrambled eggs, one quarter of the potato mixture, and one quarter of the cheese. Roll like a jelly roll, starting at the bottom. Secure each wrap with a toothpick, if desired. Repeat with the remaining tortillas.

Serve immediately, keep in an airtight container, or store individually in plastic wrap. To reheat, place one or two wraps on a microwave-safe plate. Microwave on 100 percent power (high) for 1 to 1 1/2 minutes.



Nutritional Analysis
Per serving
Calories Per Serving
110
Total Fat
0.5 g
Saturated Fat
0.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.0 g
Monounsaturated Fat
0.0 g
Cholesterol
5 mg
Sodium
264 mg
Carbohydrates
18 g
Fiber
2 g
Sugar
1 g
Protein
9 g

Dietary Exchanges


1 starch, 1 very lean meat 



This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.