bkeck01
07-23-2010, 04:13 PM
A healthy version of a classic breakfast dish!
Makes 4 servings. 1 tortilla per serving.
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients
4 (6-inch) corn tortillas
1/2 tablespoon vegetable oil
nonstick cooking spray
1 1/2 cups egg substitute
2 tablespoons shredded
Cheddar or Monterey
Jack cheese
2 cups Pico de Gallo (see page 9)
1⁄8 teaspoon ground black pepper
Preparation
1. Preheat oven to 450°F.
2. Lightly brush tortillas with oil on both sides and place on a baking sheet. Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown. Remove from the oven and set aside.
3. Spray a large skillet with nonstick cooking spray.
4. Pour egg substitute into skillet. Cook over medium heat for 2 to 3 minutes until eggs are cooked through.
5. Place an equal amount of eggs on each tortilla and top each with 1/2 tablespoon cheese.
6. Place under the broiler for about 2 minutes until cheese is melted. Spoon 1/2 cup Pico de Gallo on each tortilla and top with ground black pepper. Serve warm.
Nutrition information per serving:
Calories 146, Carbohydrate 16 g,
Dietary Fiber 3 g, Protein 13 g,
Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 3 mg, Sodium 255 mg
Makes 4 servings. 1 tortilla per serving.
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients
4 (6-inch) corn tortillas
1/2 tablespoon vegetable oil
nonstick cooking spray
1 1/2 cups egg substitute
2 tablespoons shredded
Cheddar or Monterey
Jack cheese
2 cups Pico de Gallo (see page 9)
1⁄8 teaspoon ground black pepper
Preparation
1. Preheat oven to 450°F.
2. Lightly brush tortillas with oil on both sides and place on a baking sheet. Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown. Remove from the oven and set aside.
3. Spray a large skillet with nonstick cooking spray.
4. Pour egg substitute into skillet. Cook over medium heat for 2 to 3 minutes until eggs are cooked through.
5. Place an equal amount of eggs on each tortilla and top each with 1/2 tablespoon cheese.
6. Place under the broiler for about 2 minutes until cheese is melted. Spoon 1/2 cup Pico de Gallo on each tortilla and top with ground black pepper. Serve warm.
Nutrition information per serving:
Calories 146, Carbohydrate 16 g,
Dietary Fiber 3 g, Protein 13 g,
Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 3 mg, Sodium 255 mg