Folding a flat omelet in a whole-wheat wrapper makes a high-protein breakfast (or lunch) that is totable and fun. If you want to start the day with a hot egg breakfast, but don't want to fuss with cooking in the morning, you can make this wrap the night before. In the morning, just microwave and go.

Makes 1 serving

ACTIVE TIME: 15 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

1 large egg
1 large egg white
1/2 teaspoon hot sauce, such as Tabasco
Freshly ground pepper to taste
1 tablespoon chopped scallions
1 tablespoon chopped fresh cilantro or parsley (optional)
2 tablespoons prepared black bean dip
1 9-inch whole-wheat wrap (see Ingredient note)
1 teaspoon canola oil
2 tablespoons grated pepper Jack or Cheddar cheese
1 tablespoon prepared green or red salsa (optional)

1. Set oven rack 6 inches from the heat source; preheat broiler. Stir eggs, hot sauce and pepper briskly with a fork in a medium bowl. Stir in scallions and cilantro (or parsley), if using.
2. If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.
3. Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook, lifting the edges with a heat-resistant rubber spatula so uncooked egg will flow underneath, until the bottom is light golden, 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds. Immediately slide the omelet onto the wrap. Sprinkle with cheese. Fold the edges over the omelet on two sides, then roll the wrap up and around the omelet. Serve immediately, with salsa, if desired.

NUTRITION INFORMATION: Per serving: 321 calories; 17 g fat (5 g sat, 5 g mono); 227 mg cholesterol; 24 g carbohydrate; 18 g protein; 2 g fiber; 677 mg sodium.

Nutrition bonus: Calcium (25% daily value), Vitamin A (15% dv).

1 1/2 Carbohydrate Servings

TIP: Ingredient Note: You can find wraps designed for wrap sandwiches in the deli section of large supermarkets. Cedar Foods (www.cedarfoods.com) makes a good whole-wheat one.

MAKE AHEAD TIP: Wrap in plastic and refrigerate, overnight. To reheat, remove plastic wrap and rewrap in paper towel. Microwave at High for 1 to 2 minutes.