Egg-Chilada: An Alternative to Enchilada

INGREDIENTS

1 egg + 1 egg white

Black pepper and salt to taste

1 ounce protein of choice (tofu, chicken, or ground beef work well)

2 tablespoons salsa

1 tablespoon shredded Mexican blend cheese

2 tablespoons plain fat-free Greek yogurt

DIRECTIONS

1. Scramble the egg and egg white in a small bowl
2. Spray a skillet or griddle with cooking spray and set it over medium heat.
3. Pour the scrambled eggs onto the heated pan and allow it to spread into a generally circular shape.
4. Leave the eggs alone for a minute or two; allowing the edges to set. Add a sprinkle of black pepper and salt to the eggs while they’re setting.
5. Slide a spatula beneath the eggs and flip (don’t worry if some egg pours off at this point).
6. Cook eggs on the other side about two minutes or until completely cooked and transfer to a plate.
7. Make a strip of filling for your egg-chilada with 1 oz. protein of choice and Mexican cheese.
8. Roll up the egg “pancake” to form your egg-chilada.
9. Top with salsa and Greek yogurt.

NUTRITIONAL VALUES

Serving size: 1 egg-chilada Calories: 171 Carbohydrate: 3 grams Fat: 8 grams Protein: 23 grams Sodium: 432 milligrams Sugar: 3 grams

Recipe Source: http://www.froedtert.com/bariatric-surgery/recipes/egg-chilada

FOR MORE RECIPES:

• Follow TUCSON BARIATRIC (Pinner Name) on pinterest.com
• See the nutrition corner on our website: tucsonbariatric.com
• personal-nutrition-guide.com
• lap-band-surgery-site.com