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Breakfast Tortilla Roll-Ups

by David Samra

Get all the great flavor of huevos rancheros-the Southwestern breakfast favorite-without all the fat and calories. A spicy, high-protein way to start out your day.

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Ingredients:

4 large eggs
4 egg whites
1/2 green bell pepper, seeded and chopped
3 scallions, chopped
1 plum tomato, chopped
1/2 tsp. salt
1/2 tsp. hot pepper sauce
1/2 cup shredded, reduced-fat sharp cheddar cheese
1 Tbsp. chopped, fresh cilantro
Nonstick vegetable oil cooking spray
4 six-inch fat-free flour tortillas (choose whole wheat if available)

  • Spray a large nonstick skillet with nonstick vegetable oil cooking spray and set over medium-high heat.
  • Add the bell pepper and cook until tender-crisp, about 3 minutes.
  • Add the scallions and tomato; saute until softened, about 1 minute. Transfer the vegetables to a plate.
  • Beat the eggs, egg whites, salt and pepper sauce together in a medium bowl.
  • Spray the skillet with more nonstick spray and set over medium-high heat. Add the egg mixture and cook, stirring as needed, until the eggs are scrambled but not dry.
  • Remove from heat and gently toss teh eggs with the sauteed vegetables.
  • Heat the tortillas according to the package directions.
  • Fill the tortillas by spooning 1/4 of the egg-vegetable mixture along the bottom edge of each tortilla; sprinkle with some cheese and cilantro.
  • Roll up the tortillas tightly, then cut them in half and serve. (4 servings)

Serving Size: 1 roll-up
Cal: 270
Fat Total: 11g
Saturated Fat: 3.5g
Carbs: 26g
Fiber: 3g (more if using whole wheat tortilla)
Protein: 16g

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{ 2 comments… read them below or add one }

avatar bodyhacker May 1, 2010 at 1:32 am

Thanks for the great recipe. Not sure if you ever tried La Tortilla Factory Low Carb/High Fiber Tortillas. They are only 80cals per tortilla and taste great!
They are a great size for breakfast dishes such as egg burritos, wraps…etc although you can really use them for all of my meals too – breakfast, lunch (all types of wraps such as turkey, veggie..etc) and dinner (pizzas) although they can be also used for snacks (you just have to get creative).

If you are interested, we list one of my favorite recipes (Italian Veggie Pizza) on our site. It’s only 195 calories per pizza (if you use La Tortilla low Carb tortilla and also lifetime cheese). Perfect for either 1 person for a meal or you can split among friends as an appetizer.

Hope you like the recipe! Thanks for great post and forward to reading more!

avatar David Samra May 1, 2010 at 6:29 am

I’ll have to look for these tortillas, thanks! Going to check out the Veggie Pizza recipe on your site, sounds tasty.

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