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HEART Insight:
doi: 10.1097/01.HEARTI.0000388222.36003.7d
Departments: The Hungry Heart/Chicken And Egg

Tortilla Scramble

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2008 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at

Serves 4; 1 tortilla per serving

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Try this when you're in a hurry but want a “stick to your ribs” breakfast...with Mexican flair!


1 teaspoon canola or corn oil

1½ cups egg substitute

4 medium green onions, chopped

4 6-inch corn tortillas

¼ cup picante sauce (lowest sodium available)

1 medium tomato, diced (about 1 cup)

½ cup (about 2 ounces) shredded low-fat sharp Cheddar cheese

¼ cup snipped fresh cilantro

1 medium lime, quartered


In a medium nonstick skillet, heat 1 teaspoon oil over medium heat, swirling to coat the bottom. Cook the egg substitute and green onions for 1 minute, stirring constantly. (A rubber scraper works well for this.) Remove from the heat.

Warm the tortillas using the package directions.

Spoon the egg mixture over the tortillas. In the order listed, top each with the picante sauce, tomato, Cheddar, and cilantro. Let each person squeeze lime over his or her scramble. Serve open-face.

Nutrition Analysis

(per serving)

Calories 134

Total Fat 2.5g

Saturated Fat 1.0g

Trans Fat 0.0g

Polyunsaturated Fat 0.5g

Monounsaturated Fat 1.0g

Cholesterol 3mg

Sodium 369mg

Carbohydrates 14g

Fiber 2g

Sugars 4g

Protein 14g

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Dietary Exchanges

2 very lean meat

½ starch

1 vegetable

© 2010 American Heart Association, Inc.