Yogurt-avocado breakfast wrap

Corn tortilla, egg, spinach, black beans, avocado and a spoon of yogurt. This version comes in at about 350 mg sodium per wrap. One slice of sourdough is about 260 mg on its own.

The yogurt does the job of sour cream with very little saturated fat.

Method

1. Drain and rinse the no-salt-added black beans, then weigh 40 g. Mash the weighed avocado.
2. Warm the oil in a non-stick pan over medium heat. Wilt the spinach for about 1 minute.
3. Beat the egg, add it to the pan and stir for about 2–3 minutes until fully set, with no runny egg. Stir in the beans and heat through.
4. Warm the tortilla in a dry pan for about 20–30 seconds per side, until flexible.
5. Spread the avocado on the tortilla. Add the beans, spinach and egg, then the yogurt.
6. Fold in the sides as far as they reach, roll and eat. If the tortilla splits, serve it folded around the filling.

Notes

• The 350 mg estimate assumes about 250 mg sodium in the 60 g tortilla. Choose a tortilla with that amount or less. Lower-sodium tortillas make a lower-sodium wrap; brands differ. All nutrition estimates await dietitian review.
• This estimate uses no-salt-added beans. Rinsing ordinary canned beans helps but doesn't make their sodium equivalent.
• Refrigerate unused opened beans in a covered container at 4 °C or colder and use within 3 days.
• Best assembled fresh. Refrigerate leftover cooked filling within 120 minutes, keep at 4 °C or colder and eat within 3 days. Reheat the filling to 74 °C before adding it to a fresh tortilla with avocado and yogurt.
• Log the avocado by weight. "Half an avocado" is not a unit.