Eat Your Protein Breakfast Wraps
Aurélie Paré
These high-protein wraps have a short preparation time, but to make them even more quickly, replace the sautéed onion, carrots, celery, and garlic with a frozen roasted vegetable mix.
What’s appealing about this recipe is its adaptability. Make the basic egg-and-veggie mix with your picky eater’s favourite veggies, and add extra toppings (for example, grilled asparagus, sautéed spinach and mushrooms, or black beans) to the wraps of family members who have more sophisticated palates.
1/2 Tbsp (7.5 mL) extra-virgin olive oil
1 medium onion, chopped
1 cup (250 mL) shredded carrots
1/2 cup (125 mL) chopped celery
4 garlic cloves, minced
3 free-range eggs
3 Tbsp (45 mL) hummus
2 tsp (10 mL) honey mustard
Salt and black pepper to taste
2 tsp (10 mL) Italian seasoning
1 tsp (5 mL) Montreal spice mix (see recipe to make your own)
2/3 cup (160 mL) low-fat cheddar cheese, shredded
4 small whole grain flatbreads
Salsa (optional)
Heat oil in skillet over medium heat, and sauté onion, carrots, celery, and garlic until tender. Set aside.
In small mixing bowl, whisk together eggs, hummus, mustard, salt, and pepper.
Scramble eggs then stir in sautéed vegetables, Italian seasoning, Montreal spice mix, and half the cheese.
Assemble wraps, equally distributing remaining cheese and egg-and-veggie mixture among them. Serve with salsa.
Makes 4 servings.
Each serving contains: 254 calories; 14 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 440 mg sodium
source: "Kid-Friendly Breakfasts", alive #347, September 2011
Vegan substitutions
Make the Eat Your Protein Breakfast Wraps vegan by replacing eggs with crumbled tofu and some curry powder, and replacing cheese with ground cashews.
