Egg and kale breakfast wraps (recipe)
| Egg and kale breakfast wraps (recipe) | |
|---|---|
| Name | Egg and kale breakfast wraps |
| Ingredients | Kale leaves • Olive oil • Grape tomatoes • Fresh thyme • Garlic cloves • Shallot • Crushed red pepper flakes • Kosher salt • Fresh basil • Whole wheat tortilla • Fresh lemon juice • Eggs |
| Cooktime (in hours) | 0.333333333 |
| Preptime (in hours) | 0.583333333 |
| Totaltime (in hours) | 0.916666666 |
| Keto friendliness | Keto friendly |
| Calories | 172 |
| Fat | 13.1 |
| Protein | 8.2 |
| Carbohydrate | 5.9 |
| Fiber | 1.6 |
| Net carbohydrates | 4.3 |
| Sugar | 1.5 |
| Saturated fat | 2.7 |
| Cholesterol (mg) | 186 |
| Sodium | 423.4 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Egg and kale breakfast wraps (recipe) is a keto friendly food item with net carbohydrates of about 4-5 per serving.
Recipe instructions
- Cut away and discard(I keep for soup stock) the stem from the center of each kale leaf. Coarsely chop the kale into 1-inch pieces. It will look like you have a lot of kale, but it will cook down considerably.
- Heat the oil in a large nonstick skillet over medium heat. Add the tomatoes, thyme, garlic, shallots and red pepper flakes, if using. Saute until the tomatoes and shallots soften, about 4 minutes. Add the kale and sprinkle with the salt. Toss with 2 wooden spoons until the kale wilts but is still bright green, about 2 minutes. Stir in the basil. Remove from the heat.
- Fill a wide shallow pan with 2 to 3 inches of water and bring to a gentle simmer, barely a bubble really.
- Meanwhile, using tongs, toast each tortilla directly over high heat until beginning to blacken in spots, about 15 seconds per side. Put the warm tortillas on plates. Spoon 1 tablespoon of hummus on each tortilla and spread to cover, leaving a 1-inch border. Divide the kale mixture over the hummus.
- Add the lemon juice to the barely simmering water. With a wooden spoon, stir the water briskly to create a vortex in the middle of the pan. Crack an egg on the counter and break it directly into the center of the vortex. Stir the water gently again around the outside of the egg to help the white fold up around itself. Cook until the white is just set and the yolk is still very soft, 2 to 3 minutes. Using a slotted spoon, remove the egg from the water and dab on a towel to remove excess water before moving it to one of the wraps. Continue with the remaining eggs.
-
Slit the yolks and press on the eggs a bit so the yolks begin to run (this will make them easier to eat). Fold up the bottom of each tortilla and then fold in the sides, leaving the wraps open at the top. Serve.
Food tags
Greens, Vegetable, Greek, European, Brunch,
- For further details on KetoMeter, read the Free Keto Diet E-book and explore the Keto Meter Guide.
- Keto friendly foods list with over 15000 foods in color coded tables!
Time:
Prep Time in Hours and Mins:55M
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Contributors: Prab R. Tumpati, MD
