Breakfast Burrito

This dish comes together in less than 10 minutes, making it perfect for mornings when you’re running late. Wrapped in a napkin or paper towel, it becomes a portable food that can be eaten out of hand while waiting for the bus or train.

What you’ll need:

Butter-flavored cooking spray
¼ cup frozen chopped onion
1 tablespoon chopped canned green chiles, drained
1 cup egg substitute
2 tablespoons shredded fat-free Monterey Jack cheese
1/8 teaspoon freshly ground pepper
1/8 teaspoon hot pepper sauce (optional)
2 10-inch 98 percent fat-free tortillas, warmed

Lightly coat a 10-inch nonstick skillet with cooking spray. Cook the onion and chiles in the skillet over medium heat for 3 minutes, stirring occasionally. In a small bowl, mix together the egg substitute, cheese, pepper, and hot pepper sauce (if using). Pour into the skillet.

When the mixture begins to set on the bottom, gently lift the cooked portions with a spatula so the uncooked portion can flow to the bottom. Tilt the skillet if necessary. Cook for 3 or 4 minutes, or until the eggs are scrambled to taste but still moist.

Divide the egg mixture between the tortillas, placing it on one-third of each tortilla. Fold up 1 or 2 inches of the lower edge of each tortilla, then roll from the side with the eff on it to form a burrito. Eat immediately.

Makes 2 servings

PER SERVING: 150 calories (3% calories from fat), 1 g total fat (trace saturated fat), 16 g protein, 22 g carbohydrates, 4 g dietary fiber, 1 mg cholesterol, 262 mg sodium

JOSLIN EXCHANGES: 2 very low fat protein, 1 carbohydrate (1 bread/starch), 1 vegetable