Light cooking tip: Cook vegetables briefly, to keep them crisp, and combine many for a variety of flavors and textures. Use refrigerated egg substitute or all egg whites instead of whole eggs to cut saturated fat in scrambles. Notes: This colorful wrap from executive chef Guido Ulmann at the Hilton Hawaiian Village Beach Resort & Spa in Honolulu makes a great brunch, lunch, or light supper entrée. He uses red or green tortillas, but any kind of the same size will do.

8 ounces firm tofu
2 Roma tomatoes (6 oz. total)
1 tablespoon olive oil
1 cup thinly slivered zucchini (1/4 in. by 3 in.)
1 cup thinly slivered red bell pepper (1/4 in. by 3 in.)
1 cup thinly sliced green onions
1 cup thinly sliced spinach leaves
1 tablespoon thinly sliced fresh basil leaves
1 1/2 cups pasteurized egg product (such as Egg Beaters) or egg whites
Salt and pepper
4 flour tortillas (10 in. wide; see notes)
2 cups mixed baby salad greens (about 2 oz.), rinsed and crisped
1/2 to 1 cup marinara sauce, purchased or homemade, heated

Rinse tofu and cut into 1/2-inch cubes; drain well and gently pat dry. Rinse and core tomatoes; halve lengthwise, then slice lengthwise. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add oil, zucchini, and bell pepper; stir often for 1 minute. Add tofu and tomatoes and stir until hot, 1 to 2 minutes. Add green onions, spinach, and basil; stir until wilted, about 1 minute. Add egg product and stir just until softly set, about 1 minute. Remove from heat and add salt and pepper to taste. Meanwhile, wrap tortillas in plastic wrap and heat in a microwave oven on full power (100%) just until steaming, 30 to 45 seconds. Spoon a fourth of the vegetable-egg mixture along one side of each tortilla, about 1 inch from front and to within 1 inch of side edges. Fold front edge over filling, then roll up tightly like a burrito. Cut each wrap in half diagonally or into fourths and set on a dinner plate. Garnish with salad greens and hot marinara sauce, or offer sauce to add to taste.

Yield: 4 servings
Calories: 391
Fat: 14g
Fiber: 4.5g