You can scramble, fry and poach eggs in the microwave. But you can’t cook an egg in its shell in the microwave. The steam builds up so rapidly that the egg can’t ‘exhale’ it fast enough and the egg may explode.

8 oz. turkey breakfast sausages, casings removed

1/2 red OR green bell pepper, diced

4 Eggs, beaten

4 whole wheat tortillas (8 to 10-inch), warmed
 

1 cup shredded pepper Jack cheese (4 oz.)

1. Coat large nonstick skillet with cooking spray. Cook sausage over medium heat, breaking into crumbles, until browned and cooked through.

2. Pour Off all but 1 Tbsp. drippings. Add bell pepper; sauté until softened, about 4 minutes.

3. Pour eggs over mixture in skillet. As eggs begin to set, Gently pull the eggs across the pan with an inverted turner, forming large soft curds.

4. Continue cooking - pulling, lifting and folding eggs - until thickened and no visible liquid egg remains. Do not stir constantly.

5. Spoon egg mixture into center of tortillas, dividing evenly; sprinkle with cheese. Fold in sides of tortillas, then roll up burrito-style.

Nutrition Information:

calories: 458
total fat: 27g
saturated fat: 9g
polyunsaturated fat: 3g
monounsaturated fat: 5g
cholesterol: 333mg
sodium: 744mg
carbohydrates: 25g

dietary fiber: 2g
protein: 25g
vitamin A: 1,114.2IU
vitamin D: 21.3IU
folate: 32.6mcg
calcium: 197.6mg
iron: 2.7mg
choline: 145.6mg

Excellent Source: choline and calcium
 

Good Source: iron

Recipe and photo courtesy of the American Egg Board.

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