ENERGIZING BACON & EGG BREAKFAST BURRITO
Olive oil cooking spray
3 large egg whites
1 strip nitrate-free turkey bacon, chopped (sometimes I use normal lean bacon)
1/4 cup chopped onion
2 tablespoons seeded, chopped fresh tomatoes
2 tablespoons whole wheat flour, 96% fat-free tortilla (8” diameter)
2 tablespoons (1/2 ounce) finely shredded Light Cheddar cheese
2 teaspoons red taco sauce (sometimes I use Ketchup)
Coat a small microwaveable bowl with cooking spray. Add the egg whites. Set aside.
Set a small nonstick skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to coat with cooking spray. Set over medium-high heat and add the bacon. Cook, stirring occasionally, for about 2 minutes. Add the onion. Cook for 1 to 2 minutes, or until the bacon is crisp.
Add the tomatoes. Cook for about 1 minute, or until just heated. Remove the bacon mixture to a bowl. Cover to keep warm. Place the tortilla in the pan and return to medium-high heat. Cook for about 30 seconds per side, or until just warm.
Meanwhile, microwave the egg whites on low power for 30 seconds. Continue microwaving in 30-second intervals until they are just a bit runny on top. Stir them with a fork, breaking into large pieces. If they are still undercooked, cook them in 10-second intervals until just done. Stir in the reserved bacon mixture.
Place the tortilla on a serving plate. Sprinkle on the cheese leaving about 2” bare on one end, in an even strip (about 3” wide) running across the center. Top with the reserved egg white mixture and drizzle on the taco sauce. Fold the bare end of the tortilla up over the filling, and then fold the sides of the tortilla over the middle. Serve immediately.
Makes 1 serving
Per serving: 251 calories, 24 g protein, 30 g carbohydrates, 5 g fat,