Scrambled Egg And Vegetable Wrap-Ups from Healthy Diabetic Recipes

Scrambled Egg And Vegetable Wrap-Ups Recipe

Recipe Ingredients:

vegetable cooking spray
1 medium onion, chopped
1 green pepper, chopped
2 medium tomatoes, chopped
1 cup salsa, divided
1 cup frozen whole-kernel corn
1/2 tsp black pepper
3/4 cup canned pinto beans, drained
1 tbsp taco seasoning mix, dry
8 flour tortillas, 8 inches across
3/4 cup shredded reduced-fat cheese
4 eggs
4 egg whites

Recipe Instructions:

Coat a large skillet with cooking spray. Add onion and green pepper and saut‚
over medium-high heat until tender. Add tomato, 3/4 cup salsa, corn, and
black pepper. Heat thoroughly and set aside. Place beans, taco seasoning mix
and remaining salsa in blender or food processor, and blend until smooth.
Spread about 2 tablespoons of the bean mixture on each tortilla. Sprinkle
tortillas evenly with cheese. Combine eggs and egg whites; beat well. Coat a
nonstick skillet with cooking spray and place over medium heat until hot. Add
egg mixture and cook, stirring often, until the mixture is firm but still
moist. Spoon the egg mixture evenly over the tortillas and then spoon the
vegetable mixture evenly over eggs. Roll up the tortillas and secure them
with toothpicks, if necessary. Garnish with more salsa if desired, and serve
immediately.

Preparation time: 15 minutes Cooking time: 7 to 10 minutes

Yield: 8 servings

Per serving: Calories: 272 Carbohydrates: 38 g Protein: 14 g Fat: 7 g
Saturated Fat: 2 g Soduim: 496 mg Fiber: 5 g Serving size: 1 tortilla

Exchanges per serving: 2 starch 1 vegetable 1 medium-fat meat

Servings: 8

“That's something I've noticed about food: whenever there's a crisis if you can get people to eating normally things get better.”

~ Madeleine L'Engle (1918--) American author.

 

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