Make an effort to start the day with a healthy breakfast. Studies show that children and adolescents who skip the morning meal have higher body fat than those who eat breakfast. This can put them at higher risk for chronic diseases like cancer and type-2 diabetes, later in life. Start your child's morning (or your own morning) right with this protein-rich egg wrap. Make the cheese and red pepper filling the night before so in the morning you can cook the egg and assemble the wrap in less than 10 minutes.


Ingredients:

1 large red bell pepper, halved and seeded
Sea salt to taste
1/4 tsp. each dried basil, oregano and thyme
1 large egg (preferably free range organic eggs)
1 large egg white
Olive oil (or olive oil cooking spray)
2 tsp. grated Parmesan cheese
2 Tbsp. chopped flat-leaf parsley
2 Tbsp. reduced-fat ricotta cheese
1/8 tsp. harissa, or to taste
1 low-fat whole-wheat wrapper

(As always, use organic content as much as possible for the healthiest recipe.)

Directions:

1. Preheat oven to 425 degrees F.
2. Place pepper, cut side down, on foil-covered baking sheet. Bake until skin is puffed and blistered, 20-30 minutes. 3. Transfer pepper to bowl, cover with plate, and let steam for 20 minutes. Pull off skin from pepper, using your fingers or small knife. 
4. Place pepper on plate. Sprinkle with salt and dried herbs, cover with plastic wrap, and refrigerate overnight, or up to 24 hours. 
5. In bowl, whisk egg and egg white together until well blended. Coat 8-inch skillet with olive oile, and set over medium-high heat. Add egg, tilting to coat bottom of pan, and cook until egg is set, 1-2 minutes. Sprinkle on cheese and parsley, and cook until surface of omelet looks dull, 2-3 minutes. Slide flat omelet onto plate and set aside.
6. In small bowl, combine ricotta and harissa. Blot roasted pepper dry using paper towel, and cut pepper into very thin strips. 
7. To assemble wrap, spread ricotta mixture over wrapper, leaving 1/2-inch uncovered around edges. Slide omelet onto wrapper, positioning it near one end. With narrow end of wrapper toward you, arrange 8-10 pepper strips horizontally on top of egg, and starting at end near you, tightly roll up wrapper. Cut rolled wrap diagonally into 3 pieces and serve immediately.

Makes 1 serving.

Per serving: 330 calories, 11 g total fat (3 g saturated fat), 34 g carbohydrate, 20 g protein, 6 g dietary fiber, 420 mg sodium.

See also:

Healthy Meatless Breakfast Tacos

Breakfast Burrito with Refried Black Beans

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