This easy, eggy wrap can be made with any number of ingredients – veggies, cheese, meat (think bacon, ham or sausage) or all of the above.
canola or olive oil, for cooking
1/2 cup (125 ml) chopped fresh veggies – mushrooms, onion, peppers, tomato, black beans
6 large eggs
1/4 cup (60 ml) milk
1/4-1/2 cup (60-125 ml) chopped cooked ham, sausage or bacon (optional)
1/2 cup grated cheddar or 125 ml other meltable cheese
6 small flour tortillas (preferrably whole wheat)
salsa, for serving (optional)
1. In large skillet, heat a drizzle of oil over medium heat; cook veggies for 3-4 minutes, until soft.
2. Meanwhile, whisk together the eggs, milk, salt and pepper. Pour into the pan and cook, stirring, until the eggs have cooked through. Add chopped cooked ham, sausage or bacon (if using) and stir to heat through.
3. Divide the egg mixture between the tortillas, spooning it in a strip down the middle of each tortilla, leaving space at each end to fold over. Sprinkle with cheese, and if you like, add a spoonful of salsa. Fold over the ends, then each long side, enclosing the filling. Serve immediately; wrap each in a napkin to go.
PER WRAP (made with 1 tsp canola oil and 1/4 cup each onions, peppers and ham):
215 calories, 10 g fat (4.1 g saturated fat, 4.4 g monounsaturated fat, 1.5 g polyunsaturated fat), 11.8 g protein, 16.5 g carbohydrates, 222 mg cholesterol, 1 g fibre.