F-Factor Spinach, Onion & Cheese Breakfast Wrap

ff breakfast wrap

Nothing can get you going in the morning – and keep you going until lunch – quite like this egg and cheese breakfast wrap. Easy and convenient, you can enjoy it at home or take it and go!.


INGREDIENTS (serves 4):

  • Nonstick cooking spray
  • ½ Vidalia onion
  • 1 package of fresh spinach
  • 1 dozen egg whites
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 4 wedges Garlic & Herb Laughing Cow Light Cheese, crumpled
  • 4 whole wheat tortillas

    • Heat a nonstick skillet over medium-low heat, and spray with nonstick cooking spray.
    • Add onion and sauté until translucent, approximately 3 minutes.
    • Add spinach and cook until spinach is wilted.
    • Season the egg whites with salt and pepper, and beat vigorously with fork.
    • Pour egg whites over vegetables and mix thoroughly.
    • Sprinkle Laughing Cow cheese over top when egg whites are almost set, and mix well with ingredients to scramble.
    • Cook until eggs are done and put in tortilla. Roll up and serve immediately.


    THE F-FACTOR DIET NUTRITIONAL CONTENT FOR JOURNALING (serves 4): 10 g carbohydrate, 10 g fiber

    ACTUAL NUTRITIONAL CONTENT PER SERVING: 177 calories,  19 g carbohydrate, 10 g fiber, 21 g protein, 4 g total fat, 1 g sat. fat,  900 mg sodium


    To prepare delicious F-Factor recipes at home, and for healthy lifestyle tips and eating plans, check out our books:  The Miracle Carb Diet and The F-Factor Diet!

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