YIELD: 4 Servings
3/4 cup diced ham (at least 97% lean)
1-1/2 cups fat-free egg substitute
1/2 cup shredded non-fat or reduced-fat Monterey Jack or Pepper Jack Cheese
4 Whole-Wheat Flour Tortillas (8-inch round)
Picante Sauce (optional)
1. Coat a large nonstick skillet with cooking spray and preheat over medium-high heat. Add the ham, cover and cook, stirring once, or twice for about 2 minutes or until the ham is heated through and begins to brown.
2. Reduce the heat to medium-low and pour the egg substitute over the ham. Cook without stirring for 3 to 4 minutes or until the eggs are partially set. Stirring gently to scramble, continue to cook for another minute or two or until the eggs are almost set.
3. Sprinkle the cheese over the eggs and cook, stirring gently, for another minute or until the eggs are cooked but not dry and the cheese is melted.
4. While the eggs are cooking, warm the tortillas according to the package directions.
5. Arrange the warm tortillas on a flat surface. Place a quarter of the egg mixture along the right side of each tortilla, stopping 1-1/2 inches from the bottom. Top the eggs with some of the picante sauce, if desired.
6. Fold the bottom edge of each tortilla up about 1 inch. This fold will prevent the filling from falling out. Then, beginning at the right edge, roll each tortilla up jellyroll style. Serve hot.
Nutritional Facts (per burrito)
CALORIES: 230 CARBOHYDRATES: 25 g CHOLESTEROL: 8 mg
FAT: 3.7 g FIBER: 2 g PROTEIN: 21 g SODIUM: 727 mg
CALCIUM: 125 mg GI RATING: Moderate