Try this delicious breakfast recipe from Go Red For Women's 2016-17 Real Woman Chef Amanda DeJesus.
Amanda DeJesus had a heart transplant at age 15. She pursued a culinary career to help other heart patients maintain a healthy lifestyle. The Houston chef combined her culinary training with her heart disease experience to inspire heart patients to eat a heart-healthy diet without giving up the foods they love.
Today Amanda, who was 28 in 2016, teaches heart patients how to modify their favorite recipes, find heart-healthy foods at the grocery store and change their eating habits.
Download this recipe in Spanish.
Nutrition Facts
Egg and Cheese Wrap
Calories
210 Per ServingProtein
15g Per ServingFiber
5g Per ServingNutrition Facts
Calories | 210 | |
---|---|---|
Total Fat | 9.5 g | |
Saturated Fat | 2.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 1.0 g | |
Monounsaturated Fat | 5.5 g | |
Cholesterol | 10 mg | |
Sodium | 272 mg | |
Total Carbohydrate | 23 g | |
Dietary Fiber | 5 g | |
Sugars | 2 g | |
Protein | 15 g |
Dietary Exchanges
1 starch, 2 vegetable, 2 lean meat, 1/2 fat
Ingredients
-
1 fat-free whole-wheat flour tortilla (warm) -
1/4 ripe avocado -
2 tablespoon tomatoes (diced) -
1 large egg white (scrambled) -
1 ounces Swiss cheese (low-fat) -
freshly-ground pepper (to taste)
Directions
-
Add diced tomato and cook for 1 minute. -
Add egg white to the skillet and cook, stirring, until cooked through, 3-4 minutes. Season with black pepper. -
Fold tortilla burrito style and slice in half. -
Heat nonstick skillet over medium-high heat. -
Spread avocado in center of tortilla. Place egg mixture on top of avocado and sprinkle with cheese.