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Good Morning Egg Roll-Up

Makes 1 serving

Preparation Time: 5 min
Cooking Time: 3 min

Feel the need for speed in the morning? This super, quick breakfast cooks up in a flash. Prep your veggies the night before to cut down on prep time. Or make the egg mixture the night before, and warm it up on your tortilla in the morning. So simple, so good!

Ingredients

1  egg or 2 egg whites 1 
2 tbsp diced red bell pepper 30 mL
2 tbsp grated zucchini or carrot 30 mL
a pinch fresh ground black pepper a pinch
1  small whole grain flour tortilla 1 
1 tbsp grated light old Cheddar or Swiss cheese 15 mL

Instructions

Step 1
In a small bowl with a fork, beat together egg, red pepper, zucchini and pepper.

Step 2
Spray a small 8 inch (20 cm) nonstick skillet with cooking spray and place on medium heat. Pour egg mixture into pan, swirling pan to coat evenly. Let cook for about 2 minutes or until edge is light golden. Using a spatula, lift around edges and flip egg over and cook for another 30 seconds or until set and light golden.

Step 3
Slide egg onto flour tortilla and sprinkle with cheese. Roll up and enjoy!

Tips

Get your little chefs in the kitchen to help whisk the egg.  Older kids can dice the red pepper and grate the zucchini. 
 
Switch it up! There are endless combinations of veggies and cheese to make this a whole new roll up every time you enjoy it.
 
Shortcut microwave version: Spray small microwaveable rimmed dinner plate with cooking spray. Pour egg mixture into centre of plate and cover lightly with microwave safe plastic wrap. Place in microwave and cook on HIGH for 30-second intervals until set.
 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 201
13%
Fat / Lipides 8 g
Saturated / saturés 3 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 190 mg
14%
Sodium / Sodium 330 mg
6%
Carbohydrates / Glucides 18 g
8%
Fiber / Fibres 2 g
Sugars / Sucres 2 g
Protein Protéines 11 g
Vitamin A / Vitamine A
52%
Vitamin C / Vitamine C
9%
Calcium / Calcium
11%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014. Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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