Cheddar Breakfast Wrap

Directions

1. 1
   Place the tortilla on a microwave-safe plate between two damp paper towels.
2. 2
   Lightly mist a medium microwave-safe bowl with spray.
3. 3
   Add the egg whites.
4. 4
   Microwave the egg whites for 30 seconds on low.
5. 5
   Continue microwaving them in 30-second intervals until they are just a bit runny on top.
6. 6
   Then stir them with a fork, breaking them apart into large pieces.
7. 7
   By the time you scramble and stir them, the residual heat should have cooked away the runniness.
8. 8
   If they are still undercooked, microwave them in 10-second intervals until just done.
9. 9
   Set aside.
10. 10
    Microwave the tortilla on high until warm, 10 to 20 seconds.
11. 11
    Discard the paper towels and spoon the cooked eggs in a 3-inch-wide strip down the center of the tortilla, leaving 1 inch bare at each end of the strip.
12. 12
    Top the eggs with the cheese, followed by the tomato.
13. 13
    Fold the bare ends of the tortilla toward the center, and then roll the sides over the filling to form a burrito.
14. 14
    Cut the wrap in half on an angle.
15. 15
    Serve immediately.
16. 16
    Follow the directions above, but instead of heating the tortilla in the microwave, wrap it completely in foil, and then heat it in a 400F oven for 4 to 5 minutes.
17. 17
    And instead of microwaving the egg whites, simply scramble them in a nonstick skillet lightly misted with spray over medium heat.
18. 18
    Calories: 241
19. 19
    Protein: 27g
20. 20
    Carbohydrates: 25g
21. 21
    Fat: 5g
22. 22
    Saturated Fat: 2g
23. 23
    Cholesterol: 10mg
24. 24
    Fiber: 2g
25. 25
    Sodium: 560mg