Mexican egg tortilla
Quick and easy to make, try our healthier take on Huevos rancheros for one.
Serves: 1
Time to make: 10 mins
Ingredients
- 1 flour or corn tortilla
- spray oil
- 2 tablespoons skim milk
- 2 eggs, beaten
- 1 cup chopped vegetables, eg. carrot, tomato, cucumber, radish
- ¼ avocado, diced
- chilli sauce, to taste (I used chipotle)
- 2 tablespoons low-fat plain yoghurt (optional)
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Instructions
1 Heat tortilla in the microwave or in a hot dry pan. Set aside.
2 Spray oil in pan over medium heat. Combine egg and milk. Add to pan and scramble until just cooked through.
3 Place egg, veges and avocado on top of tortilla. Garnish with chilli sauce and yoghurt (if using) and serve.
HFG tip
You can make this at home the night before, and reheat at work in the microwave.
Nutrition Info (per serve)
-
Calories 460 cal
-
Kilojoules 1930 kJ
-
Protein 17 g
-
Total fat 25 g
-
Saturated fat 7 g
-
Carbohydrates 38 g
-
Sugar 9 g
-
Dietary fibre 8.5 g
-
Sodium 352 mg
-
Calcium 204 mg
-
Iron 1.9 mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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