This Breakfast Berry Enchilada is a clever spin on a typical egg-meat-cheese wrap.
Greek yogurt has become quite popular with consumers in the last few years. Most consumers say they like this tangier and creamier style of yogurt.
The texture is the result of straining the whey, lactose and sugar. It yields a yogurt product that is also twice as high in protein, with nearly half the sugar. All types of yogurt are high in calcium and contain live bacteria cultures that aid digestion. But a typical 6-ounce serving of Greek yogurt contains 15 to 20 grams of protein, the amount in 2-3 ounces of lean meat.
A mixture of fresh berries added to the yogurt bumps up the nutrition of this recipe, offering vitamins, minerals and antioxidants. Blueberries and strawberries are low in calories and sodium, and have loads of potassium, fiber and vitamin C.
Whole-wheat tortillas are dipped in egg. The combination adds protein and fiber. Top with almonds, which are high in protein, fiber, iron, potassium and riboflavin.
Toasting the almonds intensifies their flavor. To toast almonds, spread them in a single layer on a baking sheet. Bake at 375 degrees for 5 to 7 minutes, or until toasted.
Breakfast Berry Enchiladas
3/4 cup fresh strawberries, sliced into small pieces
3/4 cup fresh blueberries
5.6-ounce container nonfat Greek berry yogurt
1 egg or equivalent egg substitute
1/4 cup 1 percent or skim milk
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Two 8-inch whole-wheat tortillas
2 tablespoons toasted, sliced almonds
1 teaspoon confectioners' sugar
Combine strawberries, blueberries and yogurt in small bowl; stir gently to combine.
Place egg, milk, cinnamon and nutmeg in a glass pie plate. Using a fork, whisk together until blended.
Heat a medium nonstick skillet over medium high heat. Spray with nonstick spray.
Dip one tortilla in egg mixture, turning carefully to coat both sides. Allow excess to drip off and place in skillet. Cook for 2 minutes on each side or until golden brown. Repeat with remaining tortilla.
Spoon half of the yogurt berry mixture in the center of cooked tortilla. Sprinkle with 1 tablespoon almonds. Roll up to resemble an enchilada and place on a serving plate. Sprinkle with 1/2 teaspoon confectioners' sugar. Repeat with remaining tortilla and remaining ingredients. Serves 2.
Per serving: 214 calories, 8 percent of calories from fat, 2 grams total fat (trace saturated fat), 25 milligrams cholesterol, 40 grams carbohydrates, 9 grams protein, 158 milligrams sodium, 5 grams dietary fiber.