Southwestern Omelet Wrap

Latest Review: "Great start to the day! ...more"

Provided by EatingWell

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  • Prep:
  • Cook:
  • Ready in: 20 mins
  • Serves:

Ingredients

  • 1 large egg
  • 1 large egg white
  • 1/2 teaspoon hot sauce
  • Freshly ground pepper
  • 1 tablespoon chopped scallions
  • 1 tablespoon chopped fresh cilantro
  • 2 tablespoons prepared black bean dip
  • 1 9-inch whole-wheat wrap
  • 1 teaspoon canola oil
  • 2 tablespoons grated pepper Jack or Cheddar cheese
  • 1 tablespoon prepared green or red salsa

Cooking Instructions

1. Set oven rack 6 inches from the heat source; preheat broiler. Stir eggs, hot sauce and pepper briskly with a fork in a medium bowl. Stir in scallions and cilantro (or parsley), if using.

2. If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.

3. Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook, lifting the edges with a heat-resistant rubber spatula so uncooked egg will flow underneath, until the bottom is light golden, 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds. Immediately slide the omelet onto the wrap. Sprinkle with cheese. Fold the edges over the omelet on two sides, then roll the wrap up and around the omelet. Serve immediately, with salsa, if desired.

Nutritional Information per Serving

  calories 321  carbohydrates 24  fat 17  saturated fat 5  mono unsaturated fat 5  protein 18  cholesterol 227  fiber 2  potassium 0     

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Recipe Location

This recipe has been added to the following public cookbooks:
Dave's Cook Book, Dave's Personal Chef, 30 Minutes or Less EatingWell Recipes, Lupe A, Joe's recipes

Recent Reviews

Recent Reviews
Rating Submitted by Comment Summary
HHHellman
12/01/07 09:13 AM
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Southwestern Cooking

Great start to the day!

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    Folding a flat omelet in a whole-wheat wrapper makes a high-protein breakfast (or lunch) that is totable and fun. If you want to start the day with a hot egg breakfast, but don't want to fuss with cooking in the morning, you can make this wrap the night before. In the morning, just microwave and go.