After learning that my wonderful, big boyfriend has both high cholesterol and blood pressure, it started to worry me that he eats fast food breakfasts every day. One day, I fixed "heuvos ranchos" for a Sunday breakfast, and he absolutely loved it. It occurred to me that this would be a great make-ahead breakfast for him with an opportunity to cut the cholesterol. This dish can be made on the weekend and refrigerated or frozen, ready to heat and eat during the week. Wrap them first in wax or parchment paper so they can be warmed in the microwave, and then wrap in foil to keep warm for the road.
To make five rolls:
15 oz. can vegetarian refried beans, warmed
About 1 cup of your favorite salsa
4 ounces of 2%-fat cheddar cheese
2-1/2 cups Egg-Beaters or other yolkless egg product
5 large (10") flour tortillas, warmed
In an 8" nonstick pan, make 5 thin "omelettes" with 1/2 cup of the eggs, cooking until just set, sprinkling with 1/5th of the cheese. Assemble by spreading 1/5 of the beans on the tortilla, lay on one omelette, then dot with salsa. Roll up tightly. This has lots of flavor and the refried beans make it feel "meaty" without adding cholesterol.
Another variation is to sliver low-fat ham from the deli and sprinkle it over the omelette with Swiss cheese, and spread the tortilla with dijon mustard. Very thinly sliced tomatoes, green or red peppers, and/or lettuce will add to the sandwich, or pickles or olives, etc. (whatever is a favorite and adds a bit of richness without too much fat).
A lower fat version of the Egg-McMuffin is easy, too - use the Egg Beaters, low-fat deli ham, and 2%-fat cheese on a whole-wehat English-muffin.
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