Simple to cook, inexpensive and high in protein, these single-serve, egg-based dishes are big on taste without sacrificing nutrition.

Ingredients

2 large eggs
1 tablespoon (15 ml) pepper jack cheese, grated
1 teaspoon (5 ml) cooking oil
1 (10-inch) whole-wheat tortilla
2 tablespoons (30 ml) fresh salsa
2 tablespoons (30 ml) black beans
Salt and pepper, to taste
Hot sauce (optional)

Method

  1. Whisk together egg and cheese.
  2. Heat the cooking oil in a nonstick skillet over medium heat.
  3. Add the egg mixture, scrambling until cooked through. Season with salt and pepper.
  4. Spread egg in center of the tortilla.
  5. Layer with salsa, black beans and a dash of hot sauce.
  6. Roll and enjoy

Serves 1

Nutrition (per serving):

Calories: 365; Total Fat: 18g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 380mg; Sodium: 457mg; Carbohydrate: 31g; Dietary Fiber: 6g; Sugar: 4g; Protein: 20g

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