Fill a whole wheat tortilla with egg whites, red bell peppers, scallions, Pepper jack cheese and top it all with salsa for a spicy way to kick start your morning. To balance these flavors, enjoy a protein-packed smoothie with strawberries, walnuts and honey – a full breakfast, with 25 grams of protein.
Breakfast: Breakfast Burrito
Preheat oven to 300°F. Place the tortillas on a baking sheet and top with the salsa and cheese. Place the baking sheet in the oven and heat until cheese is melted and tortillas are soft. Meanwhile, heat oil in a small skillet over medium-high. Add the scallions and bell pepper and sauté until softened, stirring frequently, about 5 minutes. Beat the egg whites with the milk, pour into the skillet with the vegetables, and cook until just set, stirring occasionally. Divide egg whites between the warmed tortillas and roll up, burrito-style.
Makes 2 servings
2 - 10-inch whole wheat tortillas (taco sized), warmed
1/4 cup - salsa, divided
1/4 cup - shredded Pepper jack cheese, divided
1 teaspoon - vegetable oil
1/4 cup - scallions, copped
1/4 cup - red or green bell peppers, diced
4 - egg whites
2 tablespoons - lowfat or fat free milk
220 calories; 7 g fat; 3.5 g saturated fat; 510 mg cholesterol; 15 g protein; 28 g carbohydrates; 3 fiber;
10 mg sodium; 150 mg calcium (15% of daily value). Nutrition figures based on using fat free milk.
Morning snack: Protein-Packed Berry Burst Smoothie
In a blender, combine one packet of oatmeal, milk, strawberries, honey, cinnamon and walnuts. Blend until smooth. Pour into glass.
Makes 1 serving
1 - packet oatmeal
1/2 cup - milk
1/2 cup - strawberries
1 tablespoon - honey
1/8 teaspoon - cinnamon
1 tablespoon - walnuts, chopped
280 calories; 7 g fat; 0 g saturated fat; 0mg cholesterol; 10 g protein; 50 g carbohydrates; 5 g fiber; 80 mg sodium; 250mg calcium (25% of daily value). Nutrition figures based on using fat free milk.