Low Carb Egg White Wrap
Submitted by:Jaime Windrow MS RD
This is the perfect breakfast for those that do not have time to cook a complete meal in the morning! This recipe calls for 12 wraps/burritos, but I suggest making more than that since they will be frozen. I usually double the recipe to make 24.
Ingredients
- 1 dozen low carb tortillas (such as Joseph Low Carb Wraps)
- 1.5 dozen organic eggs
- 2 cans of black beans
- Salsa - 1 jar (depending on size, you may not use entire jar)
- Spices: While cooking the egg mixture, add one or more of these: tarragon, chili powder, garlic powder, black pepper, red pepper.
- Green onions, peppers or other vegetables: Chop up some green onions, peppers or any other veggies and cook them in the pan for a few minutes before you add the eggs. You can also use frozen veggies.TIP:if you do green onions, use scissors to cut them up directly over the pot instead of using a knife.
- Low Fat Cheese: Put a bit of grated cheddar cheese on top of the eggs and salsa just before you close up the burritos.
Instructions
- If you're adding any vegetables, put these in a medium pot and cook them over medium high heat for a few minutes before doing anything else. This caramelizes onions and peppers, for example.
- Open up the cans of beans and drain off the sauce. Put the beans in a strainer and run water over the top. This will make sure there isn't any sauce that beans are packed in the pan.
- Crack all of the eggs into a bowl. Removing 2/3 of the yolks so you have a 3:1 ratio of eggs. Beat them with a fork until they are roughly consistent.
- Pour this egg mixture into a medium pot (with the vegetables, if you're using them) and begin cooking the eggs over medium heat. Stir them constantly, scraping any cooking eggs off of the bottom of the pan.
- As soon as the eggs just start to cook, add all of the beans to the pot. Keep cooking the egg/bean/vegetable mix, stirring continuously and scraping eggs off the bottom and side of the pan, until the eggs are thoroughly cooked.
- Remove from heat. Take out a single tortilla and put a large spoonful of egg mixture onto the tortilla (about two heaping tablespoons). Put a tablespoon or so of salsa on top, along with anything extra (for example cheese.Tip:You'll want to put the eggs and salsa in the middle of the burrito, near the bottom.
- First, fold over 2 sides of the burrito, mostly covering the ingredients.
- Roll this up from the bottom tightly.
- Once the sandwich is slightly cooled wrap tightly in plastic wrap.
- Place wrapped sandwiches in labeled freezer bag.
- Remove the burrito out of the freezer, take off the plastic wrap, and wrap the burrito in a paper towel.
- Put it in the microwave on defrost for two minutes, then cook on high for a minute and a half or so. This will produce a warm, moist burrito. You may need to play with the exact times a bit depending on your elevation, your microwave, and the size of the burrito you made.
- Let it cool for a minute or two in the microwave, then you can easily carry the burrito with you in the paper towel. The paper towel will help prevent any leakage and can provide a napkin when you are finished.
Macronutrients
| Serving size | 1 wrap |
| Carbohydrates | 17 |
| Proteins | 16 |
| Fats | 7 |
