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Wrap and roll breakfast

5:39 PM, Aug. 12, 2010 |
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Brian Leatart for USA WEEKEND

Written by

Pam Anderson

Filed Under

Food
Recipes

Studies prove it — we all perform better after a good breakfast. No time, you say? Check out these sweet and savory wrap recipes. In about eight minutes you can send four people out the door, nutritious breakfast wraps in hand. For those with a sweet tooth, there's light cream cheese with sweetened fruit and roasted nuts. For lovers of the more savory, there are eggs, meat and cheese. So take a few minutes and, as they head out, hand 'em a wrap.

Savory Meat, Egg and Cheese Breakfast Wraps

2 tsps vegetable or olive oil

4 large eggs, beaten with ¼ tsp salt and 2 grinds of black pepper

Cooked breakfast meat, pick one: Thinly sliced ham or turkey to cover eggs (3 to 4 ounces). Thinly sliced prosciutto to cover cooked eggs (about 3 ounces). 4 to 8 slices cooked bacon (depending on thickness). Cooked chicken or turkey sausage (3 to 4 ounces).

4 thin slices (about 3 ounces) mozzarella, cheddar, pepper jack, provolone, Monterey or Swiss4 8-inch flour tortillas

Adjust oven rack to highest position and turn on broiler. Meanwhile, heat oil in a medium (10-inch) non-stick skillet over medium-high heat. When wisps of smoke start to rise from pan, add eggs. Using a plastic or wooden spatula to push back the eggs that have set, tilt pan so uncooked eggs run into the empty portion of the skillet. Continue pushing back cooked eggs and tilting pan until omelet top is wet but not runny. Turn burner off, top with cooked breakfast meat of choice and cheese slices. Broil until cheese melts, 1 to 2 minutes. Slide omelet onto a cutting board and cut into quarters. Microwave tortillas on high power until warm, about 30 seconds. Place an omelet quarter in the center of each tortilla. Working one at a time, fold in sides, then roll into a tight cylinder. Serve.

Serves 4

Nutrition facts per serving: 329 calories, 25 g carbohydrates, 20 g protein, 16 g fat (7 g saturated), 245 mg cholesterol, 2 g fiber, 943 mg sodium

Sweet Fruit and Nut Breakfast Wraps

4 8-inch flour tortillas

4 ounces (about ½ cup) light cream cheese

2 cups prepared fresh fruit, pick one: strawberries, blueberries, blackberries, raspberries, bananas, peeled peaches, nectarines, apricots or plums.

2 tsps honey or agave

¼ cup roasted chopped nuts, pick one: roasted or candied pecans or walnuts, sliced or chopped almonds, roasted or chopped hazelnuts. If nut allergies are an issue, substitute granola or Grape Nuts.

Place a dollop of cream cheese on each tortilla and, working two at a time, microwave tortillas on high power until they are warm and cream cheese softens slightly, about 15 seconds. Spread cream cheese over each tortilla. Mix fruit and honey, arranging a portion down the center of each tortilla. Sprinkle with a portion of nuts. Working one at a time, fold in sides of tortilla, then roll into a tight cylinder. Serve.

Serves 4

Nutrition facts per serving: 295 calories, 40 g carbohydrates, 8 g protein, 12 g fat (5 g saturated), 20 mg cholesterol, 5 g fiber, 462 mg sodium.