Mexican scrambled egg tortilla with salad
Serves: 4
Time to make: 25 mins
Total cost: $6.20 / $1.55 per serve
(at time of publication)
Ingredients
- Salad
- 1 cup each sliced green cabbage, sliced red cabbage, sliced silver beet
- 1 stalk celery, sliced
- 2 tablespoons corn kernels
- Salad dressing
- 2 tablespoons olive oil
- 2 tablespoons white wine vinegar
- ½ teaspoon dijon mustard
- ½ teaspoon liquid honey
- Mexican scrambled eggs
- spray oil
- ½ onion, finely chopped
- ½ capsicum, finely chopped
- ½ clove garlic, minced
- ½ x 400g can chopped tomatoes
- 1 teaspoon chilli powder
- 3 eggs
- ¼ cup skim milk
- ¼ cup edam cheese, grated
- salt and pepper, to taste
- 2 wholemeal tortillas
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Instructions
1 To make salad, wash leafy salad vegetables and place with celery in a large bowl. Add corn.
2 To make salad dressing, whisk salad dressing ingredients together and add to salad at the last minute.
3 To make Mexican scrambled eggs, spray a non-stick frying pan with oil. Add onion, capsicum and garlic and fry until soft.
4 Add tomatoes and chilli powder. Simmer for 5 minutes or until sauce has reduced a little. Remove from pan.
5 In a bowl mix together eggs, milk, cheese, salt and pepper. Pour egg mixture in frying pan and mix gently as it cooks — for about 2-3 minutes. Turn off heat and add tomato mixture.
6 Heat tortillas in microwave for 15 seconds. Divide scrambled eggs between tortillas, roll up and cut in half. Serve with salad.
HFG tip
NZ Nutrition Foundation schools competition: recipe from winners of ‘I Love Eggs – Make Eggs the Hero’ category, Bailey Day and Hayden Collier of New Plymouth Boys’ High
Nutrition Info (per serve)
-
Calories 325cal
-
Kilojoules 1360kJ
-
Protein 12g
-
Total fat 23g
-
–Saturated fat 6g
-
Carbohydrates 20g
-
–Sugars 7g
-
Dietary fibre 3g
-
Sodium 340mg
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Calcium 170mg
-
Iron 2mg
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.
