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  • 1 whole grain tortilla *
  • 2 ½ oz fat free cheese, shredded or slices
  • 1 ½ cups green & red peppers, cut into ¼ inch strips
  • 1 egg **, beaten or ½ container Egg Beaters®
  • 1 tbsp fat free margarine
  • ¼ cup salsa

1 Veggie, ½ dairy, and 1 carb


  1. Preheat small non-stick pan on medium heat then melt ½ tablespoons of the margarine.
  2. Lightly sauté peppers until crispy-tender.
  3. Remove from pan and place on a serving dish.
  4. Melt the remaining ½ tablespoon of margarine.
  5. Add beaten egg and cheese and cook until egg is set and cheese is melted.
  6. Roll egg mixture in tortilla and serve on bed of peppers.
  7. Top with salsa.

Whole grain products provide the body with the trace elements it needs to utilize carbohydrates effectively. The body also burns approximately ¼ of the calories involved just to break down a whole grain product.

Therefore, a piece of whole grain bread is approved to contain 120 calories and 0-1 gram of fat. The label must say whole grain, not wheat flour, rye flour, etc.

** Remember: Limit of two eggs each week.