Breakfast wraps are a healthy breakfast alternative combining egg whites, cheese and fresh vegetables. A bit of salsa gives these wraps the Southwestern taste of breakfas
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. This recipe puts a fresh spin on the Southwestern Breakfast Recipe published April 26, 2008.
Breakfast Burritos without Extra Fat and Calories
By opting for a vegetarian alternative (which includes egg whites or egg substitute) 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 table spoons of water to the skillet, then add the vegetables.
- Cook on low heat, stirring frequently, 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 favorites instead
When the vegetables are nearly done, begin the burrito filling.
- Mix milk and egg whites in 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 filling evenly between two flour tortillas. Keep the filling near the center of the tortilla, leaving room on the sides to fold wrap.
- Top each filled tortilla with 1 tbsp salsa and 1/8 cup cheese
- Fold bottom section of tortilla upward and sides inward, laying one side over the other to create burrito fold.
- Microwave each burrito separately for 20-30 seconds or until cheese is melted and tortilla is warm.
Serves 2.
Calorie and Fat Calculations
The fallowing 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
