Recipe

Scrambled eggs, smashed avocado and bean breakfast wrap

Rise and shine with this hearty and delicious scrambled egg, smashed avocado and bean breakfast wrap - wholesome energy for the whole morning. This recipe is suitable for diabetics.

Nov 09, 2018 1:00pm
  • 10 mins preparation
  • 10 mins cooking
  • Serves 2
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Ingredients

  • 1 small avocado (100g)
  • 2 teaspoon lime juice
  • 2 teaspoon finely grated lime rind
  • 130 gram rinsed, drained canned kidney beans
  • 1 medium tomato (150g), chopped finely
  • 1/2 small red onion (50g), sliced thinly
  • 1 long fresh green chilli, sliced thinly
  • 1/4 cup loosely packed fresh coriander leaves
  • 2 eggs
  • 2 egg whites
  • 1 tablespoon skim milk
  • 1 tablespoon coarsely chopped fresh coriander leaves
  • 1 teaspoon rice bran oil
  • 4 rye mountain bread wraps (100g)

Method

  • 1
    Mash avocado, juice and half the rind roughly in a small bowl with a fork. Season with pepper.
  • 2
    Combine kidney beans, tomato, onion, chilli, coriander leaves and remaining rind in a small bowl. Season with black pepper.
  • 3
    Whisk eggs, egg whites, milk and chopped coriander in a small bowl until combined.
  • 4
    Heat oil in a medium non-stick frying pan over medium-low heat; cook egg mixture, stirring gently, for 2 minutes or until just set.
  • 5
    Place two wraps together. Spread wrap with half the avocado mixture; top with half the bean mixture and half the scrambled egg. Roll up to form a wrap; cut in half. Repeat with remaining wraps.

Notes

We used two mountain bread wraps for each serve, this helps the wrap stay together as one wrap tends to be fragile. For a milder spice, remove the chilli seeds or omit the chilli altogether. For a quick and easy work lunch, wrap in baking paper and foil and keep in the fridge. When ready to eat remove foil and reheat wrap in a sandwich press.

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