Egg, Pesto, And Sun-Dried Tomato Wrap

Servings: 1


If you are trying to limit your fat intake, egg whites are a great choice for breakfast. But don’t malign the whole egg. Recent research indicates that dietary cholesterol isn’t the biggest determinant of overall cholesterol levels for many people. So even if you are being very careful, adding a yolk won't be a problem.


Ingredients:

  • 1 teaspoon olive oil
  • 1 cup fresh baby spinach
  • 2 sun-dried tomatoes packed in oil, patted dry
  • 2 egg whites, beaten
  • 1⁄2 teaspoon pesto
  • 1 (5- to 6-inch) whole wheat, flour, or corn tortilla
  • 1 tablespoon shredded mozzarella cheese

Nutrition Analysis:

Per Serving:

Calories

230

Calories from fat

110

Total fat

12g

Saturated fat

3.5g

Trans fat

0g

Polyunsaturated fat

1.5g

Monounsaturated fat

7g

Cholesterol

5mg

Sodium

440mg

Carbohydrate

17g

Dietary Fiber

5g

Sugars

2g

Protein

14g

Directions:

  1. In an 8- or 10-inch nonstick skillet over medium- high heat, add the oil. Sauté the spinach for 1 to 2 minutes, or until completely wilted. Transfer to a cutting board, add the sun-dried tomatoes, and coarsely chop.
  2. In the same skillet, over medium heat, add the egg whites and cook without stirring for 30 to 45 seconds, or until the eggs are set on the bottom. Using a spatula, lift the edges of the egg whites toward the center of the skillet and gently tilt the pan so the uncooked eggs run underneath the bottom until the eggs are cooked through. Top half of the egg whites with the spinach mixture and fold over the other half, pressing to seal. Transfer to a plate.
  3. Spread the pesto on the tortilla and sprinkle with cheese. Place the tortilla, cheese side up, in the skillet and cook for 30 seconds, or until the cheese begins to melt. Place the egg on half of the tortilla (folding it to fit if necessary), fold the tortilla over it to eat like a taco, and cook for 20 to 30 seconds.
You can skip the tortilla and have this as an egg white omelet if you prefer: just spread the pesto and cheese on half of the omelet before folding.
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Excerpted from The American Cancer Society New Healthy Eating Cookbook, Fourth Edition. Copyright ©2016 American Cancer Society. cancer.org/bookstore