Mexicali Breakfast Eggs
ingredients
4 small (6-inch) whole-wheat tortillas
2 tsp. canola oil
1/2 cup diced onion
3 garlic cloves, minced
2 scallions, minced
1/2 cup sliced red pepper
1 Tbsp. seeded and diced jalapeno pepper (optional, not included in nutritional analysis)
1/2 tsp. cumin
7 egg whites
3 whole eggs
1/3 cup fat-free milk
1/4 tsp. dried oregano
Salt and pepper to taste
Garnish
1/2 cup hot or mild salsa
1/4 cup nonfat Greek yogurt (optional, not included in nutritional analysis)
preparation
4 servings
Cooking time: 14 minute
1. Preheat the oven to 400°F. Wrap the tortillas in foil and place them on a baking sheet in the oven to warm while you prepare the eggs.
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion and garlic and sauté for 3 minutes. Add in the scallions and red pepper and sauté for 3 minutes. Add in the jalapeno peppers and cumin and sauté for 1 minute.
3. Whip together the egg whites, eggs, milk, oregano, salt, and pepper. Pour over the vegetable mixture and lightly scramble the eggs until desired doneness.
4. To serve, divide the egg mixture among the hot tortillas and roll into cones. Serve with the salsa and a dollop of Greek yogurt if desired.
nutrition
Serving size: 1/2 cup of filling
Starch exchanges: 1
Vegetable exchanges: 1
Lean meat exchanges: 2
Fat exchanges: 0.5
Amount Per Serving
Calories: 225
Calories From Fat: 65
Total Fat: 7 grams
Saturated Fat: 1.7 grams
Cholesterol: 160 milligrams
Sodium: 565 milligrams (without added salt)
Total Carbohydrate: 24 grams
Dietary Fiber: 3 grams
Sugars: 6 grams
Protein: 15 grams




