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a good recipe, will try the week end,
Cooking Healthy with a Microwave, pg 237
Here's another bit of kitchen magic that produces a wonderful egg filling in no time at all! What a quick and easy meal this makes---and cleanup is simple.
4 eggs, beaten, or equivalent in egg substitute
1/4 cup chopped green onion
1/2 cup coarsely chopped cherry tomatoes
6 tablespoons shredded Kraft reduced-fat Cheddar cheese
4 (6-inch) flour tortillas
3/4 cup chunky salsa (mild, medium, or hot)
Spray an 8-cup microwave-safe mixing bowl with butter-flavored cooking spray. In prepared bowl, combine eggs, green onion, and tomatoes. Microwave on HIGH (100 % power) for 1 minute. Stir in Cheddar cheese and continue to microwave on HIGH for 1 minute longer. Spoon about 1/2 cup egg mixture in center of each tortilla. Roll each up and place in an 8-by-8-inch microwave-safe baking dish. Microwave on HIGH for 1 minute. For each serving, place 1 burrito on a plate and spoon 3 tablespoons salsa over top.
Each serving equals:
HE: 1 1/2 protein, 1 bread, 3/4 vegetable
236 calories, 8 gm fat, 13 gm protein, 28 gm carbohydrate, 634 mg sodium, 159 mg calcium, 2 gm fiber
Diabetic exchanges: 1 1/2 meat, 1 starch, 1 vegetable