======================================== This is quick, easy and a nutritious meal that can be changed to suit the diet and taste of any individual.HEALTHY RECIPE-OF-THE-MONTH
Breakfast Tortilla Wrap========================================
- Olive Oil or Vegetable spray
- Egg substitute equivalent to 2 eggs, or 2 eggs
- 1/8 teaspoon black pepper
- 4 of the 6-inch nonfat or low-fat flour or corn tortillas
- 1 cup fat-free frozen shredded potatoes (3 ounces)
- 1/4 cup of your favorite breakfast meat/smoked fish/meat substitute
- 1/2 red bell pepper, diced
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1/4 cup (or 1 ounce) nonfat/low-fat Cheddar or soy cheese, shredded
1. Preheat oven to 350° F.
2. Spray a small nonstick skillet with vegetable oil spray. Heat skillet over medium-low heat. Pour egg substitute into skillet and add 1/8 teaspoon black pepper. Cook, stirring occasionally, for 3 to 4 minutes, or until eggs are cooked through. Set aside.
3. Wrap tortillas in aluminum foil and warm in oven for 5 minutes.
4. Meanwhile, in a medium bowl, mix potatoes, cooked meat (or fish or meat subsitute) bell pepper, salt, and remaining black pepper.
5. Spray a medium-size nonstick skillet with vegetable oil spray. Heat over medium-high heat.
6. Using a rubber scraper, spread potato mixture evenly over the bottom of the skillet. Cook for 6 to 7 minutes on one side, or until potatoes are a light golden brown. Turn potato mixture over with a spatula and cook for 5 to 6 minutes.
7. To assemble using flour tortillas, layer ingredients vertically down the middle of a tortilla as follows: 1/4 of the scrambled eggs, 1/4 of the potato mixture, and 1/4 of the cheese. Fold the left third of the tortilla to the center. Roll the bottom edge all the way up to the top. Repeat with remaining tortillas. To assemble using corn tortillas, layer ingredients horizontally across the middle of each tortilla as described above. Roll like a jelly roll, starting at the bottom. Secure each wrap with a toothpick, if desired.
8. Serve immediately, keep in an airtight container, or store individually in plastic wrap. To reheat, place 1 or 2 wraps on a microwave-safe plate - covered. Microwave on high for 1 to 1 1/2 minutes.
Yield: 4 servings
Nutritional Information: Calories 142; Fat 3g (sat 1g, mono 1g, poly 1g); Protein 9g; Carbohydrates 19g; Cholesterol 5mg; Sodium 281mg
Life Plus at The Olive Branch, On the Net since 1996
P.O. Box 1421, Lawrenceville, Ga. 30046
Life Plus Corporate Office, Batesville, Arkansas