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Ingredients
Servings: 4
Vegetable oil spray
1 medium green bell pepper, chopped
1 medium yellow summer squash, diced
1 large onion, chopped
4 ounces sliced button mushrooms
1/2 tsp dried oregano, crumbled
1/4 cup water
1/4 tsp salt
1/8 tsp cayenne
Egg substitute equivalent to 4 eggs
3 tbsp fat-free milk
1/4 tsp salt
4 6-inch corn tortillas
3/4 cup shredded reduced-fat sharp
Cheddar cheese
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Nutrition Facts
Exchanges/Choices:
1 Starch
1 Lean Meat
2 Vegetable
Calories 180
Calories from Fat
50
Fat 6g
Saturated Fat 2.7g
Cholesterol 15mg
Sodium 635mg
Carbohydrate 24g
Dietary Fiber 4g
Sugar 7g
Protein 15g |
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Cooking Methods
- Heat a 12-inch nonstick skillet
over medium-high heat. Remove from the heat and lightly spray with
vegetable oil spray (being careful not to spray near a gas flame).
Cook the bell pepper, squash and onion for 3 minutes, stirring
occasionally.
- Stir in the mushrooms and oregano.
Cook for 6 minutes or until just beginning to lightly brown on the
edges, stirring constantly. Transfer to a medium bowl.
- Pour the water into the skillet,
scraping the bottom and sides. Stir the water, 1/4 tsp salt, and
cayenne into the vegetables. Cover to keep warm.
- In a small bowl, whisk together the
egg substitute, milk and 1/4 tsp salt.
- Lightly spray the skillet with
vegetable oil spray. Heat over medium heat. Pour in the egg mixture.
Cook without stirring until the mixture begins to set on the bottom
and around the edge of the skillet. Using a rubber scraper, lift and
fold the partially cooked eggs to allow the uncooked portion to flow
underneath. Cook for 1-2 minutes, or until the eggs are cooked
through but still slightly moist.
- Place a tortilla on each plate.
Spoon the egg mixture onto each tortilla. Top with the vegetables.
Sprinkle with the cheese.
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