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Breakfast Wrap

Preparation: 5 mins

Cooking: 10 mins

Serves 4, costs under £3.00

Ingredients

  • 4 Flour Tortillas (240g)
  • 4 Eggs (200g)
  • 5 Tablespoons Semi Skimmed Milk (75ml)
  • 1 Tomato (85g)
  • 1 Spring Onion (10g)
  • 1 Green Pepper (160g)
  • 1 Tablespoon Vegetable Oil (10g)
  • 8 Mushrooms (80g)
  • 1 Pinch Ground Black Pepper (1g) (to taste)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Crack eggs into a bowl and beat together with a fork and stir in the milk.
  2. Finely chop the tomato, spring onion, pepper and mushrooms.
  3. Heat quarter of oil in a medium frying pan, pour in quarter of the egg mixture and cook for a few moments before adding quarter of the chopped vegetables to the pan.
  4. Once the egg has set, slide the omelette onto a tortilla and add black pepper to taste. Repeat for the remaining tortillas.
  5. Roll up the tortilla once cooled slightly, slice in half and serve or wrap in tin foil to enjoy later.

Nutritional Information


Per 100g
Per 190g serving (% ref. intake)

Energy Kcals
164.00
312.00 (16.00%)
Energy Kj
689.00
1309.00 (16.00%)
Protein
7.20g
13.70g
Total Fat
6.60g
12.50g (18.00%)
Saturated Fat
2.00g
3.80g (19.00%)
Carbohydrates
18.40g
35.00g
Total Sugars
2.10g
4.00g (4.00%)
NSP Fibre
1.80g
3.40g
Sodium
183.00g
348.00g
Salt
0.50g
1.00g (17.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.