Egg, Bean and Veggie Wrap

INGREDIENTS

  • Vegetable oil cooking spray
  • 2/3 cup diced red bell pepper
  • 2 cloves garlic, chopped
  • 2/3 cup canned black beans, rinsed and drained
  • 2/3 cup fresh corn kernels or frozen, thawed and drained
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime or lemon juice
  • 2 whole eggs
  • 2 egg whites
  • 1/4 cup 1 percent milk
  • 2 teaspoons canola oil
  • 4 whole-grain flour tortillas (10 inches each)
  • 1/2 cup shredded reduced-fat cheddar
  • 1/2 cup store-bought salsa
  • 1/2 cup finely chopped red onion
  • 1/4 cup 0 percent Greek yogurt (or drained yogurt)

Directions

  1. Coat a large skillet with cooking spray; set over medium heat. Cook pepper, stirring occasionally, 3 minutes. Add garlic; cook, stirring, 1 minute. Add beans and corn; cook, stirring occasionally, until heated through, about 3 minutes. Transfer bean mixture to a bowl. Stir in cilantro and juice. Season with salt and pepper. In another bowl, whisk eggs, egg whites and milk. Season with salt and pepper. Heat oil in same skillet you used for bean mixture over medium heat. Add egg mixture, reduce heat to medium-low, and cook eggs, gently stirring, until just set. Remove skillet from heat. Warm tortillas as directed on package. Spoon 1/4 egg mixture into center of each tortilla. Top each with bean mixture, cheese, salsa, onion and yogurt. Fold in sides and roll up.

Nutrition Fact

410 calories per serving, 15 g fat (5 g saturated), 52 g carbs, 6 g fiber, 19 g protein

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10 Minute Workout

lateralstepupLateral Step-Ups

Stand to the right of a 12 to 18 inch step or bench. Plant your left foot on the step and place your hands on your hips.(A) Press into your left foot, extend right leg, and spring up and over the step, (B) planting the right foot on the step and extending the left leg out into a side lunge. Immediately reverse the move, springing up and over to the right. Think of this move as your feet exchanging places on the step. Continue alternating for a full set. 10 to 12 reps per side

Tones: Butt and thighs, plus raises heart rate to burn extra calories

Side Plank with Moving Kneesideplank-movknee

Lie face down on the floor so your upper body is propped on your forearms with your elbows directly beneath your shoulders. (A) Lift your body off the floor so your body is suspended in a straight line supported by your forearms and toes. Roll to the left, rotating your left arm, so your upper body is propped up on your left forearm, elbow directly beneath shoulder and forearm running perpendicular to your body. Stack your feet and place your left hand on your hip, elbow pointed up. (B) Raise your right leg and bring your right knee to your right elbow.(C) Return to start. Switch sides. 8 to 10 reps

 Tones: Core (especially obliques) and butt

What a Blessing

Morning Inspiration…Knowing your blessed not for the things you do for others but just being blessed to wake up every morning so you can start the day doing the things God has planned for you is such a blessing….

Many of you are constantly being good to people, going out of your way to be a blessing, making sacrifices nobody knows about. Nobody may be singing your praises, nobody may be calling your name, but God sees what you’re doing. The scripture says in Matthew 6:4, “Your Father, who sees what you give in secret, will reward you in the open.”