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Monday, January 19 2015

2    cups   refrigerated or frozen egg product or 8 eggs, lightly beaten
4    ounces   cooked reduced-sodium ham, chopped
1/2   cup   lowfat milk
1/4   teaspoon   ground black pepper
1    tablespoon   canola oil
1    small  zucchini, halved lengthwise and thinly sliced
1    tablespoon   finely chopped seeded jalapeno chile pepper*
6    8 inches   whole wheat, low carb flour tortillas**
1    cup   canned very low sodium black beans, rinsed and drained
1    medium  avocado, peeled, pitted, and sliced
1/2   cup   bottled green salsa (salsa verde)
1/2   cup   shredded reduced-fat Monterey jack cheese
In a medium bowl beat together egg product, turkey ham, milk, and pepper; set aside. In a large skillet heat oil over medium heat. Add zucchini and cook 5 minutes, or until tender; Remove with slotted spoon and set aside. Add egg mixture to skillet. Cook over medium heat, without stirring, until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until egg mixture is cooked through, but is still glossy and moist. Immediately remove from heat. Fold in zucchini and jalapeno
On each of the tortillas, spoon some of the egg mixture, beans, avocado, salsa verde, and cheese. Fold in sides of tortillas. Roll up tightly. Serve warm.
*Test Kitchen Tip:
Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands and nails well with soap and warm water.

**Test Kitchen Tip:
Stack tortillas and wrap in foil. Heat in a 350 degrees F oven for 10 minutes.


Per Serving: cal. (kcal) 270, Fat, total (g) 10, chol. (mg) 16, sat. fat (g) 2, carb. (g) 24, Monosaturated fat (g) 4, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 12, sugar (g) 3, pro. (g) 20, vit. A (IU) 1214.76, vit. C (mg) 6.5, Thiamin (mg) 0.27, Riboflavin (mg) 1.33, Niacin (mg) 0.99, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 108.86, Cobalamin (Vit. B12) (µg) 1.77, sodium (mg) 646, Potassium (mg) 429, calcium (mg) 181.74, iron (mg) 2.7, Vegetables () 0.5, Starch () 1.5, Lean Meat () 2, Fat () 1, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email

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