* Exported from MasterCook *
Egg Salad and Greens Wrap
Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 3 Preparation Time :0:00
Categories : LowerCarbs LowFat (Less than 20%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large eggs -- hard-boiled (see below)
1/2 cup finely chopped fresh herbs -- like parsley, dill, tarragon, chervil, chives
1/2 cup finely chopped bulb fennel -- or celery
Salt and freshly ground pepper -- to taste
1 tablespoon white wine vinegar -- or sherry vinegar 1 tablespoon freshly squeezed lemon juice
1 tablespoon prepared mayonnaise -- Hellmann's or Best Foods mayonnaise
1 teaspoon Dijon mustard
1/4 cup plain low-fat yogurt
1 bunch beet greens -- or Swiss chard (about 3/4 pound), stemmed and washed thoroughly in 2 changes of water
3 whole-wheat lavash
To hard-boil the eggs, place in a saucepan, cover with cold water, and
bring to a rolling boil. Cover the pan tightly and turn off the heat. Let
sit for 12 minutes. Fill a bowl with ice water, drain the eggs and chill
immediately in the ice water until completely cool.
1. Cut the eggs in half and remove and discard two of the yolks if
desired. Combine the chopped eggs, herbs, and fennel or celery in a large
bowl and season to taste with salt and pepper.
2. Whisk together the vinegar, lemon juice, mayonnaise, mustard and
yogurt. Season to taste with salt and pepper. Toss with the egg mixture.
Set aside.
3. Bring a large pot of water to a boil, salt generously and add the
greens. Blanch for 1 to 2 minutes and transfer to a bowl of cold water,
drain and squeeze out excess water. Alternatively, steam the greens in a
steamer basket over an inch of boiling water for 2 to 3 minutes, until
tender. Remove from the heat, rinse and squeeze out excess water.
4. Lay a piece of lavash on your work surface horizontally (the long edge
is closest to you). Measure about 2 inches in from the left edge and
arrange 1/3 of the greens in a 1-inch wide line, leaving a 1 1/2-inch
margin at the top and bottom. Spoon a third of the egg mixture over the
greens. Fold the left edge of the lavash over the filling, then fold in
the top and bottom edges. Grip the filling in the folded-over lavash and
roll up tightly like a burrito, so that the filling is secure. Wrap in
plastic and refrigerate until ready to take to work or to eat.
Yield: 3 wraps.
Advance preparation: The egg salad keeps well for a couple of days in the
refrigerator, but you'll want to toss it again before making the wraps.
The cooked greens keep for 4 days in the refrigerator, and the assembled
wraps keep for a day.
Nutritional information per serving: 327 calories (19% fat); 3 grams
saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat;
251 milligrams cholesterol; 38 grams carbohydrates; 8 grams dietary fiber;
639 milligrams sodium (does not include salt to taste); 18 grams protein
Note: If you want to cut out some of the carbs and calories in this wrap,
cut off the very ends of the wrap. This is mostly bread and once the wrap
is chilled, it will cut away cleanly.
I make these delicious wraps with the whole-wheat lavash that I buy in
Middle Eastern markets. Beet greens and Swiss chard are both good choices.
Source:
"Recipes for Health, New York Times, Jan 24, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 295 Calories; 15g Fat (46.7%
calories from fat); 14g Protein; 24g Carbohydrate; 3g Dietary Fiber; 286mg
Cholesterol; 304mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0
Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 20028 26546 0 0 881 0 0 0 26475
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