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:

1. Prepare the Pan:

   • Heat a non-stick skillet over medium heat.

   • Lightly coat the pan with olive oil or cooking spray to prevent sticking.

2. 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.

3. 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.

4. 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.

5. Season:

   • Add a pinch of salt and pepper to taste.

6. 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.

7. 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!