Jerk Pepper Egg Breakfast Wrap

• 100 g raw whole egg (about 2 large eggs) — Large whole eggs, raw
• 100 g low-fat cottage cheese — Low-fat cottage cheese (2% milkfat)
• 60 g whole-wheat tortilla — Whole-wheat tortilla
• 100 g red bell pepper, diced — Raw red bell pepper
• 60 g baby spinach — Raw baby spinach
• 2.5 g salt-free jerk spice — Salt-free jerk spice blend
• 10 g lime juice — Fresh lime juice
• 6 g avocado oil — Avocado oil

Method

1. 1Measure ingredients: Prepare the egg mixtureMeasure eggs, low fat cottage cheese, jerk spice, and lime juice using the quantities in the ingredient list. Complete any stated draining, chopping, slicing, or drying, and keep these items beside clean equipment.Look for: The named ingredients are measured, prepared, and ready to use.
2. 2Prepare the egg mixtureWhisk the raw eggs, low-fat cottage cheese, and measured salt-free jerk spice and lime juice for 45 seconds.45 secLook for: The eggs are uniform with small cottage-cheese curds suspended throughout.Safety: Keep raw egg away from ready-to-eat food and declare milk and egg.
3. 3Soften the red bell pepper and baby spinachHeat the avocado oil in a covered nonstick skillet over medium-high.Look for: The cooking surface or appliance is fully heated and ready for the next action.Safety: Keep the pan handle inward.
4. 4Cook the red bell pepperCook the red bell pepper and baby spinach for 5 minutes, stirring twice.5 minLook for: Lightly browned edges are visible on the tender red bell pepper and baby spinach, with no pooled liquid.
5. 5Set the eggsReduce heat to medium-low, pour the egg-cottage cheese-salt-free jerk spice and lime juice mixture over the red bell pepper and baby spinach.Look for: The cooking surface or appliance is fully heated and ready for the next action.
6. 6Fold slowly for 3 to 4 minutesFold slowly for 3 to 4 minutes until no liquid egg remains and the center reaches 160°F.4 min · 160°FLook for: Eggs form moist curds, are fully set without browning hard, and reach 160°F.Safety: Verify the egg mixture reaches 160°F before serving.
7. 7Finish and serveWarm the tortilla in the dry edge of the skillet for 30 seconds per side.1 minLook for: The ingredients are fully prepared and ready for the next action.
8. 8Spoon the complete egg filling down the centerSpoon the complete egg filling down the center, tuck in the sides, and roll firmly.Look for: The tortilla is pliable and closes securely around the moist egg filling.Safety: Serve promptly or refrigerate within 2 hours.