Sunday, September 6, 2009

Mexican Style Sausage and Egg Tortilla Wrap with Plum Salsa

In future, to reduce the fat content in this otherwise healthy dish, I'll make it with lean ham instead. 40g of the sausage I used accounted for 33% of total calories, 40% of protein, 2% of carbohydrate and a whacking 69% of fat. By substituting 40g of lean ham, you would reduce the calories to 336, increase the protein to 16.6g, the carbohydrate would stay pretty even at 48.4g, but the fat content would halve to a healthier 8.5g. This is good as breakfast because the combination of protein and fibre really fills you up and keeps your energy levels up!

Nutrition Data
Calories 403
Protein 15.4g
Carbohydrate 48.6g
Fat 17.3g
Dietary Fibre 8.5g

1 corn tortilla
40g cooked sausage, chopped (I use 2 thin lime and herb sausages)
1 medium egg
15ml of sour cream
15ml chilli sauce (I use 'Very Hot Cajun Sauce', but you could use a sweet chilli sauce)
15ml of jalapeno sauce/salsa (I use 'Mexican Hot and Sweet Jalapeno Sauce')
3 plums
100g cabbage, shredded
1 medium carrot, shredded (I use a potato peeler to do this)

  • On a large plate, arrange the shredded cabbage and carrot.
  • Chop the plums and mix with the jalapeno sauce/salsa in a bowl.
  • Brush the tortilla with hot chilli sauce.
  • Beat the eggs with the sour cream in a saucepan and stir in the chopped cooked sausage. Scramble very quickly, stirring continuously, over a high heat until just setting on the surface of the hot pan, but still wet (about 20-30 seconds). Remove from the heat immediately whilst stirring (it will continue to cook) and spoon onto the tortilla.
  • Roll the tortilla, place on top of the shredded vegetables and spoon over the plum salsa.
  • Serve immediately.

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