100 Healthy Recipes
Click on any of the 9 categories below to view the list of recipes related to each title.
Ingredients
- 1/2 bell pepper, green, medium
- 1 onion, yellow
- 2 ounces ham, lean, reduced sodium
- 2 teaspoons margarine,
canola-based, trans-fat free
- 1 cups liquid egg substitute
- 2 ounces cheddar cheese, low-fat
- 1/8 teaspoons black pepper
- 4 small whole wheat tortillas,
about 70 calories each
- 1/4 cup salsa
Preparation:
- Wash bell pepper and onion; peel onion. Chop bell pepper and onion finely. Chop ham. Set aside.
- Melt the margarine in a non-stick skillet over medium-low heat.
- In a medium bowl, whisk the egg substitute with the bell pepper, onion and ham.
- Pour the mixture into the skillet and cook, stirring, until eggs are set to desired firmness, about 1-1/2 to 2 minutes.
- Sprinkle with cheese and season with black pepper.
- Dividing the egg mixture evenly, place it down the center of each tortilla; sprinkle each with 1 tablespoon of salsa.
- Roll up each tortilla burrito style and serve with fresh fruit or berries, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
1.0 |
| Fat |
0.5 |
| Milk | 0.0 |
| Vegetable | 0.5 |
| Fruit | 0.0 |
| Lean Meat |
0.5 |
| Bread/Starch |
0.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
200 |
| Calories from Fat | 50 |
| Total Fat | 6g |
| Saturated Fat | 1.5g |
| Cholesterol | 10mg |
| Sodium | 600mg |
| Total Carbohydrate |
25g |
| Dietary Fiber | 3g |
| Sugars | 3g |
| Protein | 17g |
| Vitamin A | 8% |
| Vitamin C | 25% |
| Calcium | 10% |
| Iron | 15% |