Egg and Vegetable Wrap

James Carrier

Light cooking tip: Cook vegetables briefly, to keep them crisp, and combine many for a variety of flavors and textures. Use refrigerated egg substitute or all egg whites instead of whole eggs to cut saturated fat in scrambles.

Notes: This colorful wrap from executive chef Guido Ulmann at the Hilton Hawaiian Village Beach Resort & Spa in Honolulu makes a great brunch, lunch, or light supper entrée. He uses red or green tortillas, but any kind of the same size will do.

Yield: Makes 4 servings
Recipe from Sunset

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Nutritional Information

Amount per serving
  • Calories: 391
  • Calories from fat: 32%
  • Protein: 25g
  • Fat: 14g
  • Saturated fat: 1.9g
  • Carbohydrate: 45g
  • Fiber: 4.5g
  • Sodium: 639mg
  • Cholesterol: 0.0mg

Ingredients

  • 8 ounces firm tofu
  • 2 Roma tomatoes (6 oz. total)
  • 1 tablespoon olive oil
  • 1 cup thinly slivered zucchini (1/4 in. by 3 in.)
  • 1 cup thinly slivered red bell pepper (1/4 in. by 3 in.)
  • 1 cup thinly sliced green onions
  • 1 cup thinly sliced spinach leaves
  • 1 tablespoon thinly sliced fresh basil leaves
  • 1 1/2 cups pasteurized egg product (such as Egg Beaters) or egg whites
  • Salt and pepper
  • 4 flour tortillas (10 in. wide; see notes)
  • 2 cups mixed baby salad greens (about 2 oz.), rinsed and crisped
  • 1/2 to 1 cup marinara sauce, purchased or homemade, heated

Preparation

  1. 1. Rinse tofu and cut into 1/2-inch cubes; drain well and gently pat dry.
  2. 2. Rinse and core tomatoes; halve lengthwise, then slice lengthwise.
  3. 3. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add oil, zucchini, and bell pepper; stir often for 1 minute. Add tofu and tomatoes and stir until hot, 1 to 2 minutes. Add green onions, spinach, and basil; stir until wilted, about 1 minute. Add egg product and stir just until softly set, about 1 minute. Remove from heat and add salt and pepper to taste.
  4. 4. Meanwhile, wrap tortillas in plastic wrap and heat in a microwave oven on full power (100%) just until steaming, 30 to 45 seconds. Spoon a fourth of the vegetable-egg mixture along one side of each tortilla, about 1 inch from front and to within 1 inch of side edges. Fold front edge over filling, then roll up tightly like a burrito. Cut each wrap in half diagonally or into fourths and set on a dinner plate. Garnish with salad greens and hot marinara sauce, or offer sauce to add to taste.
Note:

Light cooking tip: Cook vegetables briefly, to keep them crisp, and combine many for a variety of flavors and textures. Use refrigerated egg substitute or all egg whites instead of whole eggs to cut saturated fat in scrambles.

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