Breakfast burrito

Ingredients

• 1/2 cup chopped tomato
• 2 tablespoons chopped onion
• 1/4 cup frozen corn
• 1/4 cup egg substitute (or 2 egg whites)
• 1 whole-wheat tortilla, 6 inches in diameter
• 1 tablespoons salsa

Directions

In a small skillet, add the tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture has evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.

To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.

Serving Information

Serves 1

Nutritional analysis per serving

Calories: 173
Total carbohydrate: 30 g
Cholesterol: 1 mg
Dietary fiber: 12 g
Monounsaturated fat: Trace
Protein: 11 g
Saturated fat: Trace
Serving size: 1 burrito
Sodium: 370 mg
Total fat: 1 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 1
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1