One of my favorite breakfast foods are eggs. Their boost of protein keeps me feeling satisfied until my morning snack. I also love to pair eggs with vegetables (basically anything I have in my refrigerator), adding important vitamins and minerals into mymorning. Rolling my egg scramble into a whole-grain wrap is the perfect grab-and-go vehicle and gives me a healthy dose of fiber, too. It’s an easy recipe to double— triple, even quadruple!— for the rest of the family or to refrigerate for other mornings during the we.ek
Source: Amidor MS RD CDN, Toby. The Healthy Meal Prep Cook
1. In a large bowl, whisk together the eggs, egg whites, salt, and black pepper. Coat a medium skillet with the cooking spray, and heat over low heat until warm. Add the tortilla and warm it for about 30 seconds, then flip and heat on the other side. Transfer the tortilla to a plate.
2. Increase the heat under the skillet to medium and add the olive oil. Add the onions and mushrooms and sauté until the onions turn translucent and the mushrooms are softened, about 3 minutes. Add the tomatoes and continue to cook until the tomatoes soften, about 2 minutes. Pour the egg mixture over the sautéed vegetables. Using a spatula, fold and invert the eggs until large, soft curds form, about 2 minutes.
3. Spoon the scrambled eggs onto the tortilla and top with the feta cheese and avocado. Roll up each tortilla, tuck in the ends, and enjoy.
TO GO: Roll the Avo-Egg Scramble Wrap in foil and slice in half. Eat within 2 hours.
Amidor MS RD CDN, Toby. The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go (Kindle Locations 1501-1504). Rockridge Press. Kindle Edition.
TOBY’S TIP: To keep sliced avocado from browning, add a few drops of citrus juice like lemon, lime, or orange and wrap it tightly with plastic wrap. Store in the refrigerator for 1 to 2 days.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (608g)|
|Recipe Makes: 1 Serving|
|Calories from Fat: 139 (40%)|
|Amt Per Serving||% DV|
|Total Fat 15.4g||21 %|
|Saturated Fat 4.2g||21 %|
|Monounsaturated Fat 7.5g|
|Polyunsanturated Fat 2g|
|Cholesterol 219.8mg||68 %|
|Sodium 570.6mg||20 %|
|Potassium 1339.4mg||35 %|
|Total Carbohydrate 29.7g||9 %|
|Dietary Fiber 12.3g||49 %|
|Sugars, other 17.4g|
|Protein 19.4g||28 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 348
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