I always have good intentions of eating breakfast in the morning. But, by the time I get showered and dressed and put on makeup, I’ve lost critical time to cook whatever I should for my morning fuel. I usually make the final decision to grab something on the way to work after standing motionless in front of an open-door fridge searching for something quick and easy. If this sounds familiar to your morning routine, we have a great breakfast roll-up option that is easy to prepare and FREEZE ahead of time for breakfast. It only takes 45–60 seconds to heat up in the microwave and its nutritional value is far better than the drive-through chicken biscuits that usually fill the need most mornings.
Good Morning Southwestern Egg Roll-Ups
Delicious and ready to eat after a minute in the microwave. These prep-ahead breakfasts are worth waking up for.
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
Serve with optional toppings
Chopped 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.
Kim’s Note: Freeze the cooled, baked roll-ups in an airtight container or resealable plastic bag for up to a month. Microwave the frozen roll-ups on HIGH for 45–60 seconds, or until the centers reach 165°F
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
This recipe comes from our Eating Well with Kim contributor, Kim Beavers. Kim is co-host of the culinary nutrition segment by the same name that airs at noon Monday, Wednesday and Friday on WRDW. For new recipes join www.facebook.com/eatingwellwithkimb.
Photo provided by Kim Beavers
Kim Beavers, contributor of the Augusta Family Magazine.