Quick, nutritious and portable - these scrumptious diabetic breakfast wraps will have you salivating for a vacation to South America!
Costa Rican Breakfast Wrap
(45 grams carbohydrate, 355 calories, 15% calories from fat)
- 1-6" flour tortilla
- 1/2 cup scrambled egg substitute
- 1/2 cup cooked brown rice
- 1/2 cup canned and rinsed black beans
- 1 tsp canola oil
- black pepper, red pepper flakes (to taste)
Cook egg substitute. Sautee cooked brown rice and black beans in canola oil. Stir together. Season with ground black and red pepper to taste.
Spread over a 6" flour tortilla and roll into a wrap.
Mexican Breakfast Omelet Wrap
(42 grams carbohydrate, 435 calories, 17% calories from fat)
- 1-6" flour tortilla
- 1/2 cup scrambled egg substitute
- 1 oz cooked diced ham
- 1 oz low-fat cheddar cheese
- 1/2 cup diced potato
- 8 oz skim milk
- black and chipotle pepper (to taste)
Sautee diced potato in non-fat cooking spray and set aside. Cook egg substitute. Stir egg, ham, cheese and potato together. Season with ground black and chipotle pepper to taste. Sprinkle over tortilla and roll into a wrap.
Sweet Caribbean Breakfast Wrap
(53 grams carbohydrate, 350 calories, 18% calories from fat)
- 1-6" flour tortilla
- 1 Tbsp fat-free cream cheese
- 1/4 cup low-fat cottage cheese
- 2 Tbsp raisins
- 1 Tbsp sunflower seeds
- 1/2 cup diced papaya
- 1/2 cup diced mango
Spread cream cheese over tortilla. Then spread cottage cheese. Sprinkle with raisins, seeds, papaya and mango. Roll into a wrap.
