Mexican Bake


Makes 5 servings (2 tortillas per serving)

A festive breakfast that will perk you right up even if you overindulged a bit the night before. Quick and easy to prepare, in a microwave (as described here) or in a conventional oven.

  • 1-1/2 cups frozen hash browns, thawed
  • 1/2 cup onions, chopped
  • 1 cup egg whites, slightly beaten
  • 1/4 cup skim milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 10 veggie sausage links, thawed
  • 10 fat-free flour tortillas
  • 1/2 cup picante sauce

In a 2-quart glass dish, combine hash browns, and onions. Cover and microwave on high for six minutes, or until onions are tender, stirring once during cooking time.

In a mixing bowl, combine egg whites, milk, salt, and black pepper. Mix well. Pour over hash browns. Cover and microwave on high for four minutes or until just about set, stirring once during cooking time. Arrange links in center of each tortilla.

Spoon 1/3-cup egg white mixture over links. Roll up with filling inside. Place rolled tortilla seam-side-down in a glass dish. Cover and microwave on high for three and half minutes, rotating dish once during cooking time. Let stand three minutes before serving. Spoon a little picante sauce over each tortilla just before serving.

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Nutrition Information

Mexican Bake

Servings per Recipe: 5

Amount per Serving

Calories:  380

Calories from Fat:  

Total Fat:  3.5g

Saturated Fat:  0g

Cholesterol:  0mg

Sodium:  870mg

Carbohydrates:  62g

Dietary Fiber:  5g

Protein:  25g

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The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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