Caesar Egg White Wrap
HIGH protein, High volume meal
Ingredients
Egg White Wrap
- 250 ml egg whites (1.04 cups)
- garlic powder
- chopped parsley
- salt
Ceasar Sauce
- 50 g nonfat greek yogurt
- squeeze of lemon
- 1/2 tsp Dijon mustard
- garlic powder
- onion powder
- chopped parsley
- 5 g Parmigiano Reggiano, grated
- salt
- pepper
Filling Group
- 2 fried eggs
- Caesar Sauce
- 100 g sweet potato/squash – diced
- salt
Instructions
Preparation of the egg white wrap (Cloud Bread Wrap)
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In a blender or with a blender, whisk the egg whites until stiff. While whisking add the garlic powder, parsley and salt.
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Prepare a half baking sheet with parchment and spray the parchment to allow the egg whites to be easily peeled off.
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Smooth out the whipped egg whites onto the baking sheet as evenly as you can, and bake at 400 degrees for 10 minutes.
Take out and allow to cool.
Preparation of the Ceasar Sauce, you have about 10 minutes. . .
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Combine the nonfat Greek Yogurt, lemon, Dijon mustard, garlic powder, onion powder, parsley, grated cheese, salt and pepper. Blend together set aside.
At the same time, Preparation of the Filling
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Cook to eggs on low heat and prepare them sunny side up. Remove from heat when ready, set aside for assembly.
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Diced squash or sweet potato and season with paprika and salt. Warm in the egg pan and then set aside for assembly.
Now for the assembly of the ingredients with the Egg White Wrap
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On one end of the egg wrap, place half of the prepared Ceasar Sauce in a narrow ribbon the height of the wrap.
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Stack the eggs and sweet potato or squash, then cover with the rest of the sauce.
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From the end with the filling roll up the wrap to the other end. Slice the wrap in half.
Recipe Notes
According to Madeline Rascan, this recipe has 49 grams of protein, 12 grams of fat and 22 grams of carbs, with a total calorie count of 380.
I experimented with this recipe for lunch on a Saturday to give it a go. This was a huge amount of food. I didn’t finish it all the first round and was completely satiated for the entire afternoon. Don’t use a sprayed silicon mat in your half baking sheet as I did, just to see what would happen. It worked just fine, but the baked egg whites left on the pan and silicon sheet was a bit tough to remove for cleaning. Using the parchment paper makes clean up quicker.
Pro’s for me:
VERY tasty! This wrap is versatile enough to personalize to personal tastes. I subbed a left-over half of avocado with tajin because I burnt the sweet potatoes (no judging!) and wasn’t disappointed.
Con’s:
I used a great deal of utensils and equipment for this wrap. My mixing bowl and whip, measuring utensils, pans, spatulas, frying pan. Fortunately, I prepared a sink full of hot sudsy water to place the used item in as I used them and that made cleanup faster at the end.
Yes, I will be making this on repeat, but not on days that there is a deadline of where to be. This meal requires preparation and time, with a final outcome of a delicious meal at the end to sit and enjoy. Not rush through.