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By: Bodybuilding.com
Breakfast Enchiladas
Makes: 4 servings
Ingredients:
- 8 whole wheat tortillas
- 1 cup grated non/lowfat cheese
- 1 cooked potato, diced
- 1/3 cup green pepper, chopped
- 1/3 cup onion, chopped
- 2 whole mushrooms, sliced
- 1/2 teaspoon black pepper
- 2 cups fat-free egg substitute or 16 egg whites
- 1 can tomato sauce
- 1 cup water
- 1 tablespoon chili powder
- 1 1/2 tablespoons unbleached flour
Directions:
- Coat a large nonstick skillet with nonstick cooking spray
(nonfat). Preheat over medium-high heat. Add potatoes, green peppers,
onions, mushrooms, and black pepper to skillet, and stir for 2-4 minutes.
- Reduce heat to medium-low, and add the egg substitute or egg
whites. Cook for 1-2 minutes without stirring. Then, gently scramble, cook
for 1-3 additional minutes. Remove the skillet from the heat, and cover to
keep warm.
- To make the sauce, place the tomato sauce, 3/4 cup of the
water, and chili powder in skillet. Place over medium-high heat, and bring
to a boil.
- Combine flour and remaining 1/4 cup of water in a jar, and
shake until smooth. Slowly stir in the flour mixture to the tomato sauce,
and cook until bubbly. Reduce heat to low to keep sauce warm.
- Coat a baking dish (9-x-13-inch) with nonstick cooking spray
(nonfat), and set aside. Using tongs, dip a tortilla in sauce for 5-10
seconds, coating both sides. Lay the tortilla on a flat surface, and spoon
1/3 cup of filling along the bottom. Roll the tortilla up and place seam
side down in dish. Repeat with the remaining tortillas.
- Pour the leftover sauce over the filled tortillas, and
sprinkle with the cheese. Bake at 375 degrees F for 9-12 minutes.
Nutritional Information:
- Serving size: 1 slice (1/6 of quiche)
Serving size: 2 enchiladas
- Calories: 285
- Fat: 1.5 g
- Cholesterol: 10 mg
- Protein: 30 g
- Fiber: 4.5 g
- Sodium: 250 mg
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