Sensational Southwest breakfast wrap recipe

Nothing says good morning better than a savoury, still-hot Southwest breakfast wrap – especially when you made it yourself. Just make plenty of extra because your family will surely want seconds of this delicious breakfast wrap.

If you like huevos rancheros, give this wrap a try. Instead of using salty jarred salsa, sauté the ingredients for fresh salsa — onions, tomatoes and peppers — then scramble in some eggs and wrap it all in a tortilla.

Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4

• 3 eggs
• 4 egg whites
• 15 ml (1 tbsp) water
• 1 ml (1/4 tsp) salt
• 0.5 ml (1/8 tsp) ground black pepper
• 1/2 onion, finely chopped
• 1/2 small red pepper, finely chopped
• 1 jalapeño chili pepper, seeded and finely chopped
• 4 plum tomatoes, finely chopped
• 2 ml (1/2 tsp) dried oregano
• 0.5 ml (1/8 tsp) ground cumin
• 4 whole wheat tortillas (20-cm/8-in diameter)
• 1/2 cup (50 g/2 oz) shredded reduced-fat Monterey Jack cheese

1.  Whisk together the eggs, egg whites, water, salt and pepper in a medium bowl.
2. Coat a large non-stick skillet with cooking spray and heat over medium-high heat. Add the onions, red pepper and chilli pepper and cook until soft, four to five minutes. Add the tomatoes, oregano and cumin and cook until most of the liquid evaporates, about four minutes more.
3. Reduce the heat to medium-low and pour in the egg mixture. Cook until the eggs are firm yet moist, scraping the pan bottom now and then, about four minutes. Remove from the heat.
4. Preheat four burners on the stovetop to high. Warm the tortillas by placing one directly onto each burner for 10 to 15 seconds per side, turning with tongs (or warm the tortillas individually over a single burner).
5. Sprinkle about 30 millilitres (two tablespoons) of the cheese in a horizontal row five centimetres (two inches) from the bottom of a tortilla. Spoon one-fourth of the egg mixture over the cheese. Lift the bottom of the tortilla up over the filling, fold in the sides, and roll the wrap away from you.

• Omit the salt completely and lightly toast the cumin in a dry skillet before adding it to the dish.
• Add chopped, fresh button mushrooms or a handful of chopped, fresh spinach at step 2 and cook until the liquid evaporates.

Nutritional information per serving: 234 calories, 7 g fat (3 g saturated fat), 32 g carbs, 16 g protein, 4 g fibre, 143 mg cholesterol, 545 mg sodium, 264 mg calcium.