Here’s an easy breakfast wrap that provides one portion each of whole grains, vegetables, and lean meat (the egg). The carbohydrate content depends on its size and the exact ingredients. A wrap that’s made with a 10-inch whole wheat tortilla, one egg, ½ cup of pinto beans, 1 cup of veggies, and 1 tablespoon of avocado supplies a total of 64 g of carbs.
INGREDIENTS (note that veggie amounts
are approximate—feel free to experiment)
½ onion, diced
½ red bell pepper, seeded and diced
½ cup spinach (or other veggies to your liking), diced
½ cup precooked or canned black beans or
pinto beans (drain and rinse if canned)
1 large egg
1 whole wheat soft tortilla
Optional: avocado (diced), cheese, and hot sauce, to taste
In a skillet over medium heat, sauté the onion, pepper, and spinach. Stir in the beans to heat them. Crack the egg into a bowl, whip it briefly, and add it to the veggies and beans. Heat a dry skillet; place the tortilla on the skillet for 5 seconds, flip it, and toss it onto a plate. Scoop the mixture of veggies, beans, and egg onto the tortilla and wrap it up to eat. Add avocado, cheese, and hot sauce, if desired.