Start your day with a healthy breakfast every morning! The most common mistake we make is not to eat enough protein at breakfast. Your body needs 20 to 30 grams of protein, especially in the morning. Most breakfast foods are great sources of important nutrients such as protein, calcium, and fiber. Research shows that if these are missed at breakfast they are less likely to be compensated later on in the day!
This egg white protein wrap is a perfect way to start your day and stay focused throughout the morning. You have all the nutrients you need to feed your brain, heart, and gut.
MAKE THE TOMATO SALSA FIRST
3 cups seeded, and diced Roma Tomatoes (around 12 to 14)
½ cup chopped red onion (chopped small)
¼ cup cilantro loosely packed, then finely chopped
2 scallions, finely chopped
2 tablespoons fresh lime juice
1 teaspoon kosher salt
1 jalapeño finely diced with the seeds
2 tablespoons extra-virgin olive oil
Place the tomatoes, red onion, cilantro, scallions, lime juice, salt, jalapeño, and olive oil in a glass bowl, and mix well.
Cover and chill in the refrigerator for 1 hour.
Salsa can be made the day before and will last 2 days in the refrigerator in an airtight glass container.
You can make the salsa day before to save time.
INGREDIENTS FOR WRAP
Organic cooking spray
4 -10” inch organic whole wheat, or corn tortilla’s (available Gluten Free)
10 egg whites
1/4 teaspoon kosher salt and black cracked pepper
3 tablespoons milk
1-1/2-cups shredded extra sharp white cheddar cheese
1 large ripe avocado, room temperature, peeled, pitted and sliced into quarters. Squeeze 1 tablespoon of fresh lemon juice over avocado, cover and set aside
2 cups organic black beans, drained and rinsed
2- jalapeno sliced thin (optional)
1-1/2 cups tomato salsa, RECIPE BELOW.
2 cups wild arugula
6 sprigs cilantro leaves removed, chopped coarsely
FOR THE WRAP
PRE-HEAT OVEN TO 200F.
Spray a 10″ to 12″inch cast iron skillet or heavy bottom skillet on bottom and sides liberally with cooking spray.
Turn the heat to medium for 1 minute then place a tortilla in the skillet for 20- 30 seconds each side.
Wrap the tortilla in a kitchen towel and place it in the preheated oven on a baking sheet. Turn oven off. Continue to do the same with the rest of the tortillas. Keep all the tortillas wrapped well in the oven until you are ready to assemble.
In a mixing bowl, whisk together the egg whites and milk.
Spray the same skillet you used for the tortillas with more cooking spray. Turn the heat to medium and pour in the egg mixture. Use a wooden spoon to constantly stir and fluff the egg whites until they are cooked through about 4 to 5 minutes. Add salt and pepper.
Remove the skillet from heat and sprinkle cheese evenly over the egg whites, cover with a lid and let sit for 2 minutes until the cheese has melted.
On a chopping board, lay out one tortilla at a time. Before you start to fill make sure you leave a space of 1-1/2” inches open on each side of the tortilla to make it easier to roll and tuck.
Spread ¼ of the avocado on the lower third of a tortilla, mash lightly with a fork, add 1/4 cup wild arugula, ¼ cup of black beans.
Divide the cooked egg whites equally into 4 parts. Place ¼ of the egg whites over beans, followed by several jalapenos, 2 tablespoons of salsa, and several cilantro leaves.
Take the bottom of the tortilla and roll it over filling snuggly twice, tuck in each side of the tortilla and continue to roll it up tightly.
In a clean skillet on medium-high spray cooking spray and place rolled tortilla starting with seam side down, lightly brown the outside of the tortilla on all sides. Remove from skillet, slice in half with a serrated knife and serve with extra salsa on the side.
Food for Thought contains a whole chapter on great breakfasts including this Breakfast Wrap!