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Breakfast Enchiladas


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A make-ahead breakfast, you can assemble this the night before and then just bake it in the morning. This and the large number of servings make it a great choice when you have company staying overnight. Or just freeze the extras so you’ll have it ready the next time you want it.


  • 12 ounces (340 g) ham, finely chopped
  • 1/2 cup (50 g) green onion, chopped
  • 2 cups (300 g) green bell pepper, chopped
  • 1 cup (160 g) onion, chopped
  • 1 1/2 cups (180 g) low fat cheddar cheese, grated
  • 8 whole wheat tortillas, 8-inch (20 cm)
  • 1 1/2 cups (355 ml) egg substitute
  • 2 cups (475 g) skim milk
  • 1 tablespoon (8 g) all purpose flour
  • 1/4 teaspoon garlic powder
  • 1 teaspoon Tabasco sauce
  • 1 avocado


Preheat oven to 350°F (180°C, or gas mark 4). Mix together ham, onion, green bell pepper, and cheese. Divide mixture among tortillas and roll up. Place seam side down in a greased 12 × 7 × 2-inch (30 × 18 × 5 cm) pan. In separate bowl, beat egg substitute, skim milk, flour, garlic, and Tabasco sauce. Pour over enchiladas. Place in refrigerator overnight if desired. Cover with foil and bake for 30 minutes. Uncover for last 10 minutes. Top with slices of avocado to serve.

Nutrition Detail

  • 3080 Calories (32% from Fat, 29% from Protein, 38% from Carb)
  • 224 g Protein
  • 112 g Total Fat
  • 32 g Saturated Fat
  • 56 g Monounsaturated Fat
  • 16 g Polyunsaturated Fat
  • 296 g Carb
  • 32 g Fiber
  • 24 g Sugar
  • 3416 mg Phosphorus
  • 2328 mg Calcium
  • 7608 mg Sodium
  • 5728 mg Potassium
  • 4696 IU Vitamin A
  • 416 mg ATE Vitamin E
  • 280 mg Vitamin C
  • 192 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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