Egg and Cheese Wrap

Average Rating:

Egg and Cheese Wrap
×

Egg and Cheese Wrap

Try this delicious breakfast recipe from Go Red For Women's 2016-17 Real Woman Chef Amanda DeJesus.

Go Red For Women 2016-17 Real Woman Amanda DeJesusAmanda 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(link opens in new window).

Ingredients

Servings  1   Serving Size   1 wrap

  • 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

Tip: Click on step to mark as complete.

  1. Add diced tomato and cook for 1 minute.
  2. Add egg white to the skillet and cook, stirring, until cooked through, 3-4 minutes. Season with black pepper.
  3. Fold tortilla burrito style and slice in half.
  4. Heat nonstick skillet over medium-high heat.
  5. Spread avocado in center of tortilla. Place egg mixture on top of avocado and sprinkle with cheese.

Nutrition Facts

Egg and Cheese Wrap

CaloriesCalories

210 Per Serving

ProteinProtein

15g Per Serving

FiberFiber

5g Per Serving

Nutrition 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

 

Try this delicious breakfast recipe from Go Red For Women's 2016-17 Real Woman Chef Amanda DeJesus.

Go Red For Women 2016-17 Real Woman Amanda DeJesusAmanda 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(link opens in new window).

Nutrition Facts

Egg and Cheese Wrap

CaloriesCalories

210 Per Serving

ProteinProtein

15g Per Serving

FiberFiber

5g Per Serving
×
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

Servings  1   Serving Size   1 wrap

  • 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

Tip: Click on step to mark as complete.

  1. Add diced tomato and cook for 1 minute.
  2. Add egg white to the skillet and cook, stirring, until cooked through, 3-4 minutes. Season with black pepper.
  3. Fold tortilla burrito style and slice in half.
  4. Heat nonstick skillet over medium-high heat.
  5. Spread avocado in center of tortilla. Place egg mixture on top of avocado and sprinkle with cheese.

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.