Prep: 10 minutes | Cook: 25 minutes | Total: 35 minutes
Yield: 2 servings | Serving Size: 1/2 tortilla
Ingredients:
• Non-stick cooking spray
• 1 medium (10-inch) whole wheat tortilla
• 2 large eggs
• 1/4 cup low-fat (1%) cottage cheese
• 1 small Roma tomato, diced
• 1/2 cup fresh spinach, chopped
• 1/4 tsp garlic powder
• 1/4 tsp cumin
• 1/16 tsp cayenne
• 1/4 cup low-fat (2%) shredded cheese
Directions
:
1. Preheat oven to 350-degrees Fahrenheit
2. Spray a 6-inch cake pan or pie dish with non-stick cooking spray
3. Place tortilla into pan; gently push down to line the pan
4. Chop tomatoes & spinach
5. In a small bowl, combine eggs, cottage cheese, veggies and spices; whisk well
6. Pour egg mixture into tortilla, then sprinkle cheese on top
7. Bake for 25 minutes or until eggs are set and cheese is melted
8. Remove from oven and let cool ~5 minutes before serving
9. Slice into quarters & enjoy
Recipe Notes:
• Serve with a small side salad or roasted veggies for a balanced meal
• Tex-Mex style: mix in 1/4 cup canned black beans before baking; serve with salsa, sliced avocado & plain Greek yogurt
• For additional protein: mix in 1/4 cup diced ham or Canadian bacon before baking
Nutrition Facts Per Serving: Calories: 202 | Carbohydrates: 12 g | Protein: 15 g | Fat: 10 g | Saturated Fat: 3 g | Sodium: 275 mg | Fiber: 3 g
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Soft food stage recipe for after weight loss surgery; high protein recipe, recipes for after weight loss surgery
Author: Veterans Health Administration
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News post in December 10, 2024, 3:04 am.
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