Breakfast burrito
Dietitian's tip: By using egg substitutes instead of whole eggs and substituting vegetables for sausage and cheese, you cut out much of the fat and cholesterol in this breakfast burrito.
SERVES 1
Ingredients
1/2 cup chopped tomato
2 tablespoons chopped onion
1/4 cup canned corn
1/4 cup egg substitute
1 flour tortilla, 6 inches in diameter
2 tablespoons salsa
Directions
In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture is 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.
Nutritional Analysis(per serving)Serving size: 1 burrito
Calories 231 Cholesterol 1 mg
Protein 12 g Sodium 519 mg
Carbohydrate 34 g Fiber 4 g
Total fat 5 g Potassium 525 mg
Saturated fat 1 g Calcium 91 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 2
Protein and dairy 1/2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 1
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Meats, poultry and fish 1/2
http://www.mayoclinic.com/health/hea...ecipes/NU00473
Linear Mode
