I love changing this wrap by purchasing an assortment of tortillas; La Tortilla Factory makes excellent pumpernickel tortillas, while Tumaro’s makes jalapeño and cilantro and even pesto varieties. Just be sure to read the labels. You don’t want to accidentally grab one with an exorbitant amount of calories or fat.
Recipe information
Yield
makes 1 serving
Ingredients
Preparation
Microwave Instructions
Step 1
Place the tortilla on a microwave-safe plate between two damp paper towels.
Step 2
Lightly mist a medium microwave-safe bowl with spray. Add the egg whites. Microwave the egg whites for 30 seconds on low. Continue microwaving them in 30-second intervals until they are just a bit runny on top. Then stir them with a fork, breaking them apart into large pieces. By the time you “scramble” and stir them, the residual heat should have cooked away the runniness. If they are still undercooked, microwave them in 10-second intervals until just done. Set aside.
Step 3
Microwave the tortilla on high until warm, 10 to 20 seconds. Discard the paper towels and spoon the cooked eggs in a 3-inch-wide strip down the center of the tortilla, leaving 1 inch bare at each end of the strip. Top the eggs with the cheese, followed by the tomato. Fold the bare ends of the tortilla toward the center, and then roll the sides over the filling to form a burrito. Cut the wrap in half on an angle. Serve immediately.
Stovetop Instructions
Step 4
Follow the directions above, but instead of heating the tortilla in the microwave, wrap it completely in foil, and then heat it in a 400°F oven for 4 to 5 minutes. And instead of microwaving the egg whites, simply scramble them in a nonstick skillet lightly misted with spray over medium heat.
nutrition information
Step 5
Calories: 241
Step 6
Protein: 27g
Step 7
Carbohydrates: 25g
Step 8
Fat: 5g
Step 9
Saturated Fat: 2g
Step 10
Cholesterol: 10mg
Step 11
Fiber: 2g
Step 12
Sodium: 560mg
