Name: Low GI Breakfast Burrito Wrap
Prep time: 5 min
Cook time: 10 min
Ingredients: 1 tbsp extra virgin olive oil; ½ brown onion (finely diced); ½ cup button mushrooms (sliced); 400 g black beans ((1 can, rinsed and drained)); 1 egg (lightly beaten OR 50g firm tofu, crumbled); 1 cup baby spinach leaves (shredded); ½ avocado; ½ lime (juiced); 4 cherry tomatoes (diced); ½ cup fresh flat-leaf parsley (finely chopped (can also use coriander)); 2 low GI wraps

Breakfast, Quick/Under 30 mins

SERVES:

DIFFICULTY:
Easy

PREP TIME:
5

COOK TIME:
10

Ingredients

1 tbsp extra virgin olive oil
½ brown onion finely diced
½ cup button mushrooms sliced
400 g black beans (1 can, rinsed and drained)
1 egg lightly beaten OR 50g firm tofu, crumbled
1 cup baby spinach leaves shredded
½ avocado
½ lime juiced
4 cherry tomatoes diced
½ cup fresh flat-leaf parsley finely chopped (can also use coriander)
2 low GI wraps

Method

Heat oil on a fry pan over medium heat.
Add onion and sauté for 3 minutes.
Add mushrooms, refried beans and egg or tofu. Cook for a further 5 minutes, fluffing egg or tofu with a fork and stirring baby spinach through towards the end. Set aside.
In a small bowl, mash avocado. Mix in lime juice, then diced tomatoes and herbs.
Lay out wraps and spread with avocado mix. Top with bean mixture and wrap. Can be served as is or toasted. Enjoy.

Notes

Recipe by Dietitian Rebecca Gawthorne

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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Low GI Breakfast Burrito Wrap

Helga’s™ Lower Carb Wholemeal Wrap

Ingredients

Method

Notes

Nutritional information (per serve)

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