Whole grain tortilla (8-inch): 1 (45g), Eggs: 100g (2 large, scrambled), Bell peppers (mixed colors): 45g (1/3 cup, diced), Spinach: 15g (1/2 cup), Onion: 15g (2 tbsp, diced), Mushrooms: 30g (1/3 cup, sliced), Feta cheese: 15g (1 tbsp, crumbled), Olive oil: 5ml (1 tsp), Salt: 1g (pinch), Black pepper: 1g (1/4 tsp)
1. Heat 5ml olive oil in a non-stick pan over medium heat. 2. Add 15g diced onion and cook until translucent, about 2 minutes. 3. Add 45g diced bell peppers and 30g sliced mushrooms, and cook for another 3 minutes. 4. Add 15g spinach and cook until wilted, about 1 minute. 5. Pour in 100g beaten eggs (seasoned with a pinch of salt and 1g black pepper), and scramble until just set. 6. Lay the whole grain tortilla flat on a clean surface. 7. Spoon the scrambled egg mixture onto the tortilla and sprinkle with 15g crumbled feta cheese. 8. Fold in the sides of the tortilla, then roll it up tightly from the bottom. 9. Cut in half diagonally and serve immediately.
