Egg wrap with salmon
7 |
15 |
214 |
Ingredients |
Minutes |
Calories |
|
Prep |
Cook |
Servings |
15 min |
0 min |
1
|
A healthy egg wrap filled with cottage cheese, smoked salmon, spinach and rocket lettuce. A recipe from Uit Pauline's Keuken made low FODMAP.
Ingredients
50 gm
|
Salmon, smoked
(50 g smoked)
|
1 large
|
Egg
|
2 small egg
|
Egg white
(whites)
|
50 gm
|
Cottage cheese (2% M.F.)
(50 g)
|
50 gm
|
Spinach
(50 g deep frozen (or fresh)
|
50 gm
|
Green leaf lettuce
(50 g rocket)
|
1 dash
|
Salt and pepper
|
Instructions
- Put some oil or baking spray into a pan and bake the spinach. If liquid comes out of it, drain that from the pan.
- Whisk the eggs and the egg whites together with some pepper and salt and at some milk if you prefer to make it airier.
- Pour the egg mixture over the spinach and bake the omelette until it is done on both sides.
- Put the egg wrap on a plate and spread the cottage cheese over it. Then put the smoked salmon and the salad on top of it and roll it into a wrap.
Nutrition Facts
Per Portion
Calories
214
Calories from fat
80
Calories from saturated fat
25.4
Total Fat
8.9 g
Saturated Fat
2.8 g
Trans Fat
0.1 g
Polyunsaturated Fat
1.6 g
Monounsaturated Fat
3.2 g
Cholesterol
234 mg
Sodium
1476 mg
Potassium
676 mg
Total Carbohydrate
5.2 g
Dietary Fiber
0.8 g
Sugars
2.9 g
Protein
28.8 g
Dietary servings
Per Portion
Meat |
0.7 |
Meat Alternative |
1.5 |
Milk Alternative |
0.2 |
Vegetables |
2.4 |
Energy sources
Meal Type(s)