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Egg and Cheese Wrap

Egg and Cheese Wrap
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Egg and Cheese Wrap

Try this delicious breakfast recipe from Go Red For Women's 2016-17 Real Woman Chef Amanda DeJesus.

Go Red For Women 2016-17 Real Woman Amanda DeJesusAmanda DeJesus had a heart transplant at age 15. She pursued a culinary career to help other heart patients maintain a healthy lifestyle. The Houston chef combined her culinary training with her heart disease experience to inspire heart patients to eat a heart-healthy diet without giving up the foods they love.

Today Amanda, who was 28 in 2016, teaches heart patients how to modify their favorite recipes, find heart-healthy foods at the grocery store and change their eating habits.

Download this recipe in Spanish.

Ingredients

Servings   1   Serving Size   1 wrap

  • 1 fat-free whole-wheat flour tortilla (warm)
  • 1/4 ripe avocado
  • 2 tablespoon tomatoes (diced)
  • 1 large egg white (scrambled)
  • 1 ounces Swiss cheese (low-fat)
  • freshly-ground pepper (to taste)

Directions

Tip: Click on step to mark as complete.

  1. Add diced tomato and cook for 1 minute.
  2. Add egg white to the skillet and cook, stirring, until cooked through, 3-4 minutes. Season with black pepper.
  3. Fold tortilla burrito style and slice in half.
  4. Heat nonstick skillet over medium-high heat.
  5. Spread avocado in center of tortilla. Place egg mixture on top of avocado and sprinkle with cheese.

Nutrition Facts

Egg and Cheese Wrap
CaloriesCalories
210 Per Serving
ProteinProtein
15g Per Serving
FiberFiber
5g Per Serving

Nutrition Facts

Calories 210
Total Fat 9.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.5 g
Cholesterol 10 mg
Sodium 272 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Sugars 2 g
Protein 15 g

Dietary Exchanges
1 starch, 2 vegetable, 2 lean meat, 1/2 fat

 

Try this delicious breakfast recipe from Go Red For Women's 2016-17 Real Woman Chef Amanda DeJesus.

Go Red For Women 2016-17 Real Woman Amanda DeJesusAmanda DeJesus had a heart transplant at age 15. She pursued a culinary career to help other heart patients maintain a healthy lifestyle. The Houston chef combined her culinary training with her heart disease experience to inspire heart patients to eat a heart-healthy diet without giving up the foods they love.

Today Amanda, who was 28 in 2016, teaches heart patients how to modify their favorite recipes, find heart-healthy foods at the grocery store and change their eating habits.

Download this recipe in Spanish.

Nutrition Facts

Egg and Cheese Wrap
CaloriesCalories
210 Per Serving
ProteinProtein
15g Per Serving
FiberFiber
5g Per Serving
×
Calories 210
Total Fat 9.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.5 g
Cholesterol 10 mg
Sodium 272 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Sugars 2 g
Protein 15 g

Dietary Exchanges
1 starch, 2 vegetable, 2 lean meat, 1/2 fat

Ingredients

Servings   1   Serving Size   1 wrap

  • 1 fat-free whole-wheat flour tortilla (warm)
  • 1/4 ripe avocado
  • 2 tablespoon tomatoes (diced)
  • 1 large egg white (scrambled)
  • 1 ounces Swiss cheese (low-fat)
  • freshly-ground pepper (to taste)

Directions

Tip: Click on step to mark as complete.

  1. Add diced tomato and cook for 1 minute.
  2. Add egg white to the skillet and cook, stirring, until cooked through, 3-4 minutes. Season with black pepper.
  3. Fold tortilla burrito style and slice in half.
  4. Heat nonstick skillet over medium-high heat.
  5. Spread avocado in center of tortilla. Place egg mixture on top of avocado and sprinkle with cheese.
 

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