Wraps are a quick and easy way to get plenty of nutrients any time of the day—if you fill them with smart choices. But be careful when choosing your tortilla. Many varieties are loaded with tons of sodium and don't taste any better than healthier versions.
Servings: Serves 1
- 1 (7 1/2-inch) low-carb, whole wheat or multigrain tortilla
- Olive oil spray
- 3 egg whites
- 1 ounce (1/2 cup) Cabot's 75% Light Cheddar Cheese , finely shredded
- 1/4 cup fresh spinach leaves , stems removed
Place a small nonstick skillet over medium-high heat and add the tortilla (no need to add any fat). Heat the tortilla until just warm, about 30 seconds per side after the pan is heated.
Spray a small microwave-safe bowl with the olive oil spray and add the egg whites. Microwave on low for 30 seconds. Continue microwaving in 30-second intervals until the whites are just a bit runny on top. Stir with a fork, breaking the whites into large pieces. By the time you "scramble" and stir them, the residual heat should have cooked away the runniness. If they are still undercooked, cook in 10-second intervals until just done.
Place the warmed tortilla on a plate. Starting at the top, sprinkle the cheese in a 3-inch strip down the center to about 2 inches from the bottom. Top with half of the egg whites, the spinach leaves, then the remaining whites. Fold up the bottom so that the bare part is over the filling. Fold the sides into the center over the egg and serve.
Reprinted from: The Biggest Loser Family Cookbook by Chef Devin Alexander and the Biggest Loser Experts and Cast © 2009 by Universal Studios Licensing LLLP. The Biggest Loser™ and NBC Studios, Inc., and Reveille LLC. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735.
214 calories, 27 g protein, 15 g carbohydrates, 5 g fat (2 g saturated), 10 mg cholesterol, 8 g fiber, 493 mg sodium (per serving)
Printed from Oprah.com on December 4, 2013
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