Breakfast Burrito

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Breakfast Burrito

Adapted from : The Joslin Diabetes Quick & Easy Cookbook (Fireside)

(makes 1 serving)

butter-flavored cooking spray

2tablespoons chopped onion

1/2tablespoon chopped canned green chilies, drained

1/2cup egg substitute

1tablespoon shredded fat-free Monterey Jack cheese

dash pepper

dash liquid hot pepper sauce (optional)

110-inch 98% fat-free flour tortilla, warmed

Lightly coat a nonstick skillet with cooking spray. Cook the onion and chiles

in the skillet over medium heat for 3 minutes, stirring constantly.

In a small bowl, whisk together egg substitute, cheese, pepper, and Tabasco

(if using).

Pour into skillet and scramble for 3 to 4 minutes, until the eggs are done to

taste, but not dry.

Place the egg mixture along one-third of the tortilla, about 2 inches away

from the bottom. Fold up the lower edge, then roll from the side to form a

burrito. Eat immediately or wrap in a napkin or paper towel to eat out of hand

while waiting for the school bus.

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