Eat these wrapped sandwiches with your
hands, at the table or walking out the door. Use whatever kind
of tortilla you like best. If there's some in the fridge, use
leftover cooked chicken or already cooked and chopped chicken
pieces from the store, even the flavored kind, if that's what
you like. Add any topping foods that are handy or that you have
time to get ready - maybe sauteed onions or green peppers, avocado
slices or mashed avocado (guacamole), shredded lettuce or chopped
parsley (cilantro).
Scrambled Egg & Chicken
Wraps
3 large eggs
3 tablespoons skim or low-fat milk
3 (7 to 9-inch) plain or flavored flour or whole-wheat tortillas
Cooking spray
1/2 cup (about 3 ounces) chopped cooked chicken
1/4 to 1/2 teaspoon chili powder, if you like
3 tablespoons shredded reduced-fat Cheddar
or Monterey Jack cheese
Salsa or taco or pizza sauce
Additional toppings, if you like
Break the eggs into a bowl. Add the milk.
Beat the eggs and milk with a fork or whisk until the eggs and
milk are blended. Set the bowl aside.
Heat the tortillas according to the package
directions. Cover the tortillas with a kitchen towel to keep
them warm.
Coat the pan evenly with the spray. Put
the pan on a burner and heat it over medium heat for a little
bit. Sprinkle a few drops of water into the pan. The pan is hot
enough when the water sizzles and dances in the pan.
Add the chicken and the chili powder,
if you like. Cook and stir the chicken until the chicken is heated
all the way through to the middle of each piece, about 1 to 2
minutes.
Pour the egg mixture into the pan over
the chicken. The eggs will start to set. Hold the pancake turner
upside down and gently pull it across the bottom and sides of
the pan. Keep pulling the pancake turner through the eggs and
chicken until the eggs are thick and you can't see any more liquid
eggs in the pan. Don't stir all the time or the eggs will break
into tiny pieces. When the eggs are thick and there is no more
liquid egg in the pan, remove the pan from the burner.
Spoon the eggs into a 1/3-cup measuring
cup. When the measure is full, spoon the eggs into the center
of each warm tortilla. Sprinkle each tortilla with 1 tablespoon
of the cheese. Spoon the salsa or taco or pizza sauce on top
of the cheese. Add any other toppings you like. Roll up each
tortilla.
Makes 3 servings.
Nutrition information per serving of 1/3
recipe using 8-inch flour tortillas, 3/8 teaspoon chili powder
and Cheddar cheese without salsa or other toppings: 273 calories,
12 total fat, 243 mg cholesterol, 321 mg sodium, 212 mg potassium,
21 gm carbohydrate, 20 gm protein and 10% or more of the RDI
for vitamins A and B12, niacin, riboflavin, thiamin, calcium,
iron, phosphorus, zinc
Recipe and photograph provided courtesy
of the American Egg Board (AEB) and Egg Nutrition Center (ENC).
