Food Network

GET HEALTHY
•  10 Foods for Better Health
•  Diabetic Recipes
•  Diabetic 30-Day Meal Plan
•  Eating Green
•  Fat & Calorie Calculator
•  EatingWell
•  Ellie Krieger's Healthy Recipes
•  Healthy Summer Desserts
•  Healthy Winter Desserts
•  Kick-Start Your Health
•  Low Calorie
•  Low Cholesterol
•  Low Carbohydrate
•  Low Fat
•  Meal Makeovers
•  Vegetarian
•  Whole Grains Guide

FROM OUR STORE

Visit the Food Network Store to browse our collection of cookbooks by the editors of EatingWell magazine.

From our partners

Eating Well Magazine

Email Print Full Page | Print 3x5 Card | Print 4x6 Card

Southwestern Omelet Wrap
Recipe courtesy EatingWell.com
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.

1 large egg
1 large egg white
1/2 teaspoon hot sauce, such as
Freshly ground pepper to taste
1 tablespoon chopped scallions
1 tablespoon chopped fresh cilantro or parsley (optional)
2 tablespoons prepared black bean dip
1 9-inch whole-wheat wrap (see Ingredient note)
1 teaspoon canola oil
2 tablespoons grated pepper Jack or Cheddar cheese
1 tablespoon prepared green or red salsa (optional)

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.

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.

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.

Ingredient note: You can find wraps designed for wrap sandwiches in the deli section of large supermarkets. Cedar Foods (www.cedarfoods.com) makes a good whole-wheat one.

Nutrition Information
Nutritional Analysis Per serving Calories 321
Carbohydrate Servings 1 1/2 Carbohydrates 24 g
Protein 18 g Fat 17 g
Saturated Fat 5 g Cholesterol 227 g
Monounsaturated Fat 5 g Dietary Fiber 2 g
Sodium 678 mg Potassium 142 mg
Exchanges 11/2 starch, 1 medium-fat meat, 1 high-fat meat, 1 fat (mono) Nutrition Bonus Calcium (25% daily value), Vitamin A (15% dv).

Try our Fat & Calorie Calculator for additional information.

Recipe Summary
Difficulty: Easy
Prep Time: 15 minutes
Cook Time: 5 minutes
Yield: 1 serving

Eating Well
User Rating No Rating
 Rate Recipe  Read Reviews
 Ratings & Reviews FAQ


 
Shop For This Recipe
 

  Shop by host
  Shop for egg tools
  Shop for breakfast cookbooks
  Shop for cuisine
  Visit the Food Network Store