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Whisk together egg whites, whole egg and mustard in a small bowl. Season with a pinch of salt and several grinds of pepper. Next, coat a small nonstick skillet with nonstick cooking spray. Add egg mixture and cook, stirring often, over low heat until scrambled and creamy.
Place a large nonstick skillet over medium heat. Heat a tortilla for 20 seconds on one side. Turn over. Lay two slices of ham over tortilla and sprinkle with cheese. Spoon half of the eggs down center of tortilla. Transfer to a plate, roll up and serve. Repeat with remaining ingredients.
Nutritional information per serving (1 tortilla, 2 slices ham, 1/4 cup cheese, 1/2 of egg mixture): 388 calories, 30 percent fat (13 grams), 37 percent carbohydrate, 33 percent protein, 287 milligrams calcium, 3.2 milligrams iron, 258 micrograms folate, 3.5 grams fiber.
With Mixed Berries
1 cup buckwheat pancake and waffle mix (available at health food stores)
1/4 cup powdered skim milk
1/4 teaspoon coarse salt
1 1/4 cups low-fat milk
1 1/2 cups frozen, unsweetened mixed berries
1/2 cup pure maple syrup
Nonstick cooking spray
1/2 cup low-fat vanilla yogurt
Whisk together buckwheat mix, powdered milk and salt in a large bowl. Add milk and stir until completely smooth. Combine berries and syrup in a small saucepan over low heat. When hot, cover and turn off heat.
Place a nonstick skillet coated with cooking spray over medium heat. Add a portion of batter and cook until bubbles appear and begin to pop, about 2 minutes. Turn and cook until golden, 1 to 2 minutes. Spoon syrup over pancakes and top with yogurt.
Nutritional information per serving (3 pancakes, 6 tablespoons berry syrup, 2 tablespoons yogurt): 343 calories, 8 percent fat (3 grams), 80 percent carbohydrate, 12 percent protein, 385 milligrams calcium, 1.4 milligrams iron, 122 micrograms folate, 4.5 grams fiber.
2 slices multigrain bread
2 tablespoons nonfat cream cheese
2 ounces smoked salmon
1 plum tomato, thinly sliced
1/3 cup low-fat cottage cheese
1 large egg
1 tablespoon fresh dill, minced
Salt and freshly ground black pepper to taste
Preheat broiler. Toast bread and spread with cream cheese. Lay smoked salmon over cream cheese and top with tomato. Place on a foil-lined baking sheet.
Using a fork, thoroughly blend cottage cheese, egg and dill in a small bowl. Season with a pinch of salt and several grinds of pepper. Gently spoon cottage cheese mixture over tomatoes, so as to cover top of bread. Broil until puffy and browned, approximately 3 to 4 minutes.