Healthy Crispy Egg And Salad Wrap Recipe
Ingredients
- olive or canola oil spray
- 2 eggs, whisked
- 2 tbs cheese, grated
- 1 wholemeal or wholegrain wrap
- 2 tbs char-grilled capsicum or roasted pepper strips
- 2 tbs olive, chopped
- 1/2 tomato, chopped
- 1/2 cup rocket or baby spinach
- pepper
Method
- Heat a large frypan the same size as your wrap and spray with a little olive oil. Pour the whisked eggs into the pan and swirl around so they cover the base.
- Sprinkle with cheese, wait a few seconds and then place a tortilla on top of the egg and press down. The runny eggs and melted cheese should stick it on there.
- To flip it over, place an upside-down plate on top of the frying pan, hold your hand on top and flip over so the food is on the plate (wrap-side down). Then spray the pan with oil and slide the whole thing back in for a couple more minutes to get the wrap crispy.
- Chop the chargrilled capsicum, olives and tomato and mix with the rocket, a spoonful of the vinegar from the capsicum jar and some black pepper.
- Slide the wrap on to a plate, fill with the salad, roll up and enjoy!
Variation:
- Use what you have for the salad! Fresh capsicum, snow pea sprouts, cucumber, grated carrot, and avocado would all work well.
- To make this dish gluten-free, use a gluten-free wrap.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2083 kJ | 663 kJ |
| 498 Cal | 158 Cal | |
| Protein | 23.2 g | 7.4 g |
| Fat, total | 26.8 g | 8.5 g |
| — saturated | 8.4 g | 2.7 g |
| Carbohydrate | 39.2 g | 12.4 g |
| — sugars | 7.1 g | 2.2 g |
| Sodium | 1220 mg | 388 mg |
| Fibre | 4.5 g | 1.4 g |
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