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
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
Make the Eat Your Protein Breakfast Wraps vegan by replacing eggs with crumbled tofu and some curry powder, and replacing cheese with ground cashews.
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.