1 teaspoon butter
1 teaspoon extra-virgin olive oil
1 teaspoon salt-free Southwestern seasoning of choice
¼ teaspoon salt
2 packed cups spinach, chopped
½ cup tri-color beans drained and rinsed
4 ounces can of green chilies, drain off the extra liquid
¼ cup salsa
8 whole-wheat tortillas
4 fully cooked turkey sausage cut into 8 slices (Applegate® sausage was used)
½ cup 2% sharp cheddar cheese
DirectionsChopped cilantro, fresh lime, shredded cheese, sour cream, salsa, or guacamole
Preheat the oven to 400°F. Crack the eggs into a large bowl and whisk thoroughly. Add the seasoning mix and salt.
Place a nonstick skillet over medium heat and add butter and oil. Allow butter to melt and swirl to coat the pan. Add in the whisked eggs and all them to set on the bottom, then stir allow the liquid egg to fill in where the cooked eggs had been. Continue stirring until the eggs are just set. Remove to a large bowl.
Place the same pan back over medium heat and add in the spinach, beans, chilies and salsa. Cook until the spinach begins to wilt. Add the spinach mixture to the eggs and gently mix.
To assemble the roll-ups, add about 1/3 cup of egg mixture to each tortilla and top with 4 slices of sausage and one tablespoon cheese. Then roll up burrito style. Place the roll-ups, seam-side down, on the pan and spray the tops with oil. Bake for 8–10 minutes, or until the edges are light golden brown. Serve with optional toppings if desired.
Yield: 8 Servings
Nutrition Breakdown: Calories 200, Fat 9g (2g saturated fat), Cholesterol 180mg, Sodium 570mg, Carbohydrate 24g, Fiber 8g, Protein 17g.
Plate Plan and Diabetes Exchanges: 1 ½ Carbohydrates, 2 Medium fat Meats