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Breakfast Burritos
For Diabetics
Butter-flavored cooking spray
2 TBS chopped onion
1/2 TBS chopped canned green chilies, drained
1/2 C egg substitute
1 TBS fat-free Monterey Jack cheese, shredded
Dash pepper
Dash liquid hot pepper sauce (optional)
1 10-inch 98% fat-free flour tortilla, warmed
Lightly coat a nonstick skillet with cooking spray; cook the onion and chilies over medium heat for three minutes, stirring constantly. In a small bowl, whisk together egg substitute, cheese, pepper, and liquid hot pepper. Pour mixture into skillet and scramble for three to four minutes, until the eggs are done to taste, but not dry. Place the egg mixture along one-third of the flour tortilla, about 2" away from the bottom. Fold up the lower edge, and then roll from the side to form a burrito. Eat at once, or refrigerate until ready to eat; warm burrito in the microwave for about forty seconds.
Nutrition information 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. Diabetic Exchanges: 2 very low fat protein, 1 carbohydrate (bread/starch), 1 vegetable.
Related Links:
Breakfast Burrito (Classic, non-diabetic)
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