Ingredients1 medium egg
sea salt and freshly ground black pepper
low-calorie cooking spray
½ small red onion, sliced
½ red pepper, sliced
pinch of garlic granules
200g tinned mixed beans, drained and rinsed
20g reduced-fat Cheddar, grated
pinch of chopped fresh coriander
Method1. Whisk the egg well and season with some salt, pepper and a dash of hot sauce. Set aside.
2. Spray a frying pan with some low-calorie cooking spray and place over a medium heat. Add the onion, pepper, garlic granules, mixed beans and another dash of hot sauce to the pan and cook for 4–5 minutes until the onion and pepper are just cooked.
3. Add the cheese to the pan and stir until melted, then remove from the heat and set aside.
4. Spray a clean, non-stick frying pan with some low-calorie cooking spray over a high heat. When hot, pour in the beaten egg, swirling the pan so the egg covers the surface evenly and cook until the top of the wrap has set. Flip the wrap over and cook the other side. The wrap should be very thin so it should only take a couple of minutes.
5. Remove the wrap from the pan, then spread the filling on one half, sprinkle a little chopped coriander over the top. Roll or fold the wrap, cut it in half and serve.