Combine scrambled eggs, salsa, and cheese in a large bowl; toss lightly to blend. Place one-fourth egg mixture down center of each tortilla. Fold tortillas closed. Place 1 filled tortilla on microwave-safe plate. Microwave on high (100%) power for 30 to 40 seconds or until hot and cheese is melted; repeat with remaining filled tortillas.
* Our testers recommended mild, thick and chunky salsa for this recipe.
• 1 ⅓ cups egg substitute, scrambled
• ½ cup salsa
• 1 cup Cheddar & Monterey Jack shredded cheese
• 4 (8-inch) whole-wheat flour tortillas
(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)
Total Fat: 12 g
Carbohydrate: 20 g
Protein: 21 g
% of Calories from Fat: 40%
% of Calories from Carbohydrate: 30%
% of Calories from Protein: 30%
Fiber: 5 g
Calcium: 300 mg
Sodium: 700 mg
For a lower calorie breakfast, try low-fat cheese. The American Heart Association recommends that 30% or less of total calories comes from fat. Cheese is a source of animal fat which is saturated fat, the kind that has been shown to increase blood cholesterol levels. Use cheese in moderation!
Egg substitutes are basically egg whites. Try making this with egg whites instead of purchasing egg substitute products and save a little money on the grocery bill!
Whole wheat tortillas provide about 3-5 grams of fiber depending on the brand. Fiber prevents constipation by adding bulk to stool, helps to lower cholesterol, and controls blood sugar levels.
Adding fiber to your diet also contributes to weight loss efforts because it causes a feeling of fullness or satiety, reducing overall caloric intake.
Include a serving of fruit or vegetables to make this meal balanced according to the Food Guide Pyramid.
This recipe provides 25% of the daily value for calcium for most adults and about 40 to 60% of the Recommended Dietary Allowance for children.
Egg and egg products should be stored at < 40° F to prevent bacteria growth. Look at the date on the carton and discard the product after it has passed its expiration, about 3 days past the date on the carton. Egg substitute products can be frozen for up to 1 year.
Cooking with a microwave is easy but may cause uneven heating. Be cautious of especially hot sections!