Looking for a quick, nutritious meal that’s both simple and delicious? Look no further! By pouring an egg over a tortilla, you can create a delightful dish that’s perfect for any time of day. Packed with protein, vitamins, and flavor, this egg tortilla recipe is sure to become a favorite. Let’s dive into this easy and healthy recipe.
Ingredients:
- 1 whole wheat tortilla
- 1 large egg
- A handful of fresh spinach leaves
- 1 small tomato, diced
- 1/4 cup of shredded low-fat cheese (optional)
- Salt and pepper to taste
- Olive oil or cooking spray
- Optional toppings: avocado slices, salsa, or fresh herbs
Instructions:
- Prepare the Pan:
- Heat a non-stick skillet over medium heat.
- Lightly coat the pan with olive oil or cooking spray to prevent sticking.
- Toast the Tortilla:
- Place the whole wheat tortilla in the skillet.
- Toast it for about 1-2 minutes on each side until it’s slightly crispy but still pliable.
- Add the Egg:
- Crack the egg directly over the tortilla in the skillet.
- Use a fork to gently break the yolk and spread the egg slightly, ensuring it covers most of the tortilla.
- Add Vegetables:
- Sprinkle the fresh spinach leaves and diced tomato over the egg.
- If using, add the shredded low-fat cheese on top. This adds a bit of creaminess without too many extra calories.
- Season:
- Add a pinch of salt and pepper to taste.
- Cook Until Set:
- Cover the skillet with a lid and cook for about 3-4 minutes, or until the egg is fully set and the cheese (if using) is melted.
- Serve:
- Carefully slide the egg tortilla onto a plate.
- Add any optional toppings like avocado slices, a spoonful of salsa, or a sprinkle of fresh herbs for extra flavor and nutrition.
Health Benefits:
- Whole Wheat Tortilla: Provides fiber and essential nutrients, keeping you full and satisfied.
- Egg: A great source of high-quality protein, vitamins, and minerals that support overall health.
- Spinach and Tomato: Packed with vitamins, antioxidants, and fiber, these veggies add a nutritious boost to your meal.
- Low-Fat Cheese: Adds calcium and protein with fewer calories compared to regular cheese.
Tips for a Perfect Egg Tortilla:
- For a bit of spice, add a dash of hot sauce or sprinkle some chili flakes.
- If you prefer a fluffier texture, whisk the egg in a bowl before pouring it over the tortilla.
In Conclusion:
This egg tortilla recipe is a wonderful way to enjoy a healthy, balanced meal with minimal effort. It’s versatile, allowing you to add your favorite vegetables and toppings to suit your taste. Enjoy this tasty and nutritious dish any time you need a quick and satisfying meal. Bon appétit!