Photo: Joseph Gonzalez
Estimated Nutrition (whole recipe, rough)
972
Calories
40g
Protein
28g
Fat
138g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Tortilla | 1 medium flour (45g) | 140 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Swiss Cheese | 1 oz (28g) | 108 |
| Egg | 1 large egg (50g) | 78 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 egg or 2 egg whites
- 30 mL (2 tbsp) diced red bell pepper
- 30 mL (2 tbsp) grated zucchini or carrot
- Pinch of ground black pepper
- 1 small whole grain flour tortilla
- 15 mL (1 tbsp) grated lower fat old Cheddar or Swiss cheese
Directions
1
In a small bowl, beat together egg, red pepper, zucchini and pepper with a fork.
2
Spray a small non-stick skillet with cooking spray and place on medium heat. Pour egg mixture into the pan, swirling it to coat evenly. Let cook for about 2 minutes or until edge is light golden.
3
Using a spatula, lift around edges, flip egg over, and cook for another 30 seconds or until set and light golden.
4
Slide egg onto flour tortilla and sprinkle with cheese. Roll up and enjoy!
By Health Canada ·
Recipe sourced from
food_guide_canada