Wrap up breakfast

(NC)—Weekday mornings are a busy time, but investing a few minutes to prepare a healthy breakfast rich in protein will pay off with long-lasting energy for the day ahead. Look no further than the BLT Egg Wrap from the eggs.ca website — full of flavour, it’s a delicious way to start the day. Add grated cheese or a tablespoon (15mL) of salsa for variety.

Prep time: 5 minutes
Cook time: 2 minutes
Makes 1 serving


1 slice chicken or turkey bacon, cooked
1 Egg
1/4 tsp onion powder 1 mL
Salt and pepper, to taste
low-fat flour tortilla
2 tsp fat-free mayonnaise 10 mL
Leaf lettuce
2 tbsp tomato, diced 30 mL


Cook the chicken or turkey bacon in non-stick skillet over medium heat or in microwave until crisp; fold in half and set aside. Wipe skillet clean. Whisk together egg, onion powder, salt and pepper, to taste, in small bowl. Pour mixture into skillet; cook, stirring slightly, over medium heat. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains, but eggs are still moist. Spread tortilla with mayonnaise. Place lettuce on top; add chicken or turkey bacon, egg and tomato. Fold wrap and serve.

Nutrients per Serving

Calories 230
Carbohydrate 21 g
Fat 11 g
Fibre 2 g
Saturated fat 3 g
Sugar 3 g
Trans fat 0 g
Protein 12 g
Sodium 610 mg

Source: www.newscanada.com

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