By Mayo Clinic Staff
Dietitian's tip:
If you don't have egg substitute, you can use egg whites instead.
To make this plant based, use an egg substitute.
Number of servings
Serves 1
- Diabetes meal plan
- Weight management
- Low-fat
- Plant-based
- Meatless
- Healthy-carb
- High-fiber
Ingredients
- 1/2 cup chopped tomato
- 2 tablespoons chopped onion
- 1/4 cup frozen corn
- 1/4 cup egg substitute (or 2 egg whites)
- 1 whole-wheat tortilla, 6 inches in diameter
- 1 tablespoons salsa
Directions
In a small skillet, add the tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture has evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.
To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.
Nutritional analysis per serving
Serving size: 1 burrito
- Cholesterol 1 mg
- Calories 173
- Sodium 370 mg
- Total fat 1 g
- Total carbohydrate 30 g
- Saturated fat Trace
- Dietary fiber 12 g
- Trans fat 0 g
- Total sugars 4 g
- Monounsaturated fat Trace
- Added sugars 0 g
- Protein 11 g
- Grains and grain products 1
- Meats, poultry and fish 1
- Vegetables 2
- Protein and dairy 1
- Vegetables 1
- Carbohydrates 1
- Meat and meat substitutes 1
- Nonstarchy vegetables 1
- Starches 1
July 26, 2022Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/breakfast-burrito/rcp-20049746