Microwave Egg & Cheese Breakfast Burrito
Whip up an on-the-go Mexican-style breakfast with a quick and easy microwave egg scramble.
This recipe is an excellent source of protein and choline, and a good source of vitamin D, folate, calcium and iron.
1 flour tortilla
1 large egg
1 tablespoon shredded Mexican cheese blend
1 tablespoon salsa
- Line 2-cup microwave-safe cereal bowl with microwave-safe paper towel. Press tortilla into bowl. Break egg into center of tortilla. beat egg gently with a fork until blended, being careful not to tear tortilla.
- Microwave on HIGH 30 seconds; stir. Microwave until egg is almost set, 15 to 30 seconds longer.
- Remove tortilla with paper towel liner from bowl to flat surface. Top egg with cheese and salsa. Fold bottom of tortilla over egg, then fold in sides.
Makes 1 serving.
Note: Microwave ovens vary. Cooking times may need to be adjusted.
Nutritional Information Per Serving (1 recipe): calories: Calories: 197; Total Fat: 9 g (Saturated fat: 4 g; Polyunsaturated fat: 1 g; Monounsaturated fat: 3 g); Cholesterol: 192 mg; Sodium: 408 mg; Carbohydrates: 17 g; Dietary Fiber: 1 g; Protein: 11 g; Vitamin A: 392 IU; Vitamin D: 41 IU; Folate: 55.3 mcg; Calcium: 121 mg; Iron: 2 mg; Choline: 129.8 mg.
Recipe and photograph provided courtesy of the American Egg Board (AEB) and Egg Nutrition Center (ENC).