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Microwave Egg & Cheese Breakfast Burrito

Microwave Egg & Cheese Breakfast BurritoWhip 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.

Recipe Ingredients:

1 flour tortilla
1 large egg
1 tablespoon shredded Mexican cheese blend
1 tablespoon salsa

Cooking Directions:

  1. 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.
  2. Microwave on HIGH 30 seconds; stir. Microwave until egg is almost set, 15 to 30 seconds longer.
  3. 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).