Egg and Vegetable Wrap Recipe

Light cooking tip: Cook vegetables briefly, to keep them crisp, and combine many for a variety of flavors and textures. Use refrigerated egg substitute or all egg whites instead of whole eggs to cut saturated fat in scrambles.

Notes: This colorful wrap from executive chef Guido Ulmann at the Hilton Hawaiian Village Beach Resort & Spa in Honolulu makes a great brunch, lunch, or light supper entrée. He uses red or green tortillas, but any kind of the same size will do.

8 ounces firm tofu

2 Roma tomatoes (6 oz. total)

1 tablespoon olive oil

1 cup thinly slivered zucchini (1/4 in. by 3 in.)

1 cup thinly slivered red bell pepper (1/4 in. by 3 in.)

1 cup thinly sliced green onions

1 cup thinly sliced spinach leaves

1 tablespoon thinly sliced fresh basil leaves

1 1/2 cups pasteurized egg product (such as Egg Beaters) or egg whites

Salt and pepper

4 flour tortillas (10 in. wide; see notes)

2 cups mixed baby salad greens (about 2 oz.), rinsed and crisped

1/2 to 1 cup marinara sauce, purchased or homemade, heated

Step 1

Rinse tofu and cut into 1/2-inch cubes; drain well and gently pat dry.

Step 2

Rinse and core tomatoes; halve lengthwise, then slice lengthwise.

Step 3

Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add oil, zucchini, and bell pepper; stir often for 1 minute. Add tofu and tomatoes and stir until hot, 1 to 2 minutes. Add green onions, spinach, and basil; stir until wilted, about 1 minute. Add egg product and stir just until softly set, about 1 minute. Remove from heat and add salt and pepper to taste.

Step 4

Meanwhile, wrap tortillas in plastic wrap and heat in a microwave oven on full power (100%) just until steaming, 30 to 45 seconds. Spoon a fourth of the vegetable-egg mixture along one side of each tortilla, about 1 inch from front and to within 1 inch of side edges. Fold front edge over filling, then roll up tightly like a burrito. Cut each wrap in half diagonally or into fourths and set on a dinner plate. Garnish with salad greens and hot marinara sauce, or offer sauce to add to taste.

Nutrition Facts

0 servings

Serving size

Amount per serving
Calories391

% Daily Value *
Total Fat 14g18%

Saturated Fat 1.9g10%
Cholesterol 0.0mg0%
Sodium 639mg28%
Total Carbohydrate 45g17%

Dietary Fiber 4.5g17%
Protein 25g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Egg and Vegetable Wrap