Of which 1.7 g sugars and 6.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Calcium (cheese)
Allergens gluten, egg, milk
Protein omelet wrap
Egg, cheese and a whole-wheat wrap in a hot sandwich you can make in 12 minutes.
Ingredients
- olive oil spray, as needed — less than 5 ml
- 1 whole-wheat wrap (45 g / 1½ oz)
- 1 egg (50 g / 1¾ oz)
- 2 egg whites (60 g / 2 oz)
- salt and pepper, to taste
- 40 g (1½ oz) shredded reduced-fat mozzarella
Method
- Heat a nonstick skillet over medium heat and grease it with a drizzle or spray of olive oil.
- Whisk the egg with the egg whites, season with salt and pepper, and pour into the skillet.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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