Looking for a quick, nutritious meal that will tantalize your taste buds? Dive into the delightful world of Mediterranean flavors with our Egg White Wrap featuring sun-dried tomatoes, feta cheese, and fresh arugula! This vibrant dish is not only packed with protein but also comes together in just 10 minutes—perfect for busy mornings or a light lunch. Imagine biting into a fluffy, savory wrap that bursts with the tangy goodness of feta and the rich sweetness of sun-dried tomatoes. Ready to impress your palate and fuel your day? Let’s get cooking!
Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Cuisine: Mediterranean
Serves: 1 serving
Ingredients
- 4 egg whites
- 1/4 cup sun dried tomatoes, chopped
- 1/4 cup feta cheese, crumbled
- 1 cup arugula
- Salt and pepper to taste
- Olive oil for cooking
Instructions
- Prepare your ingredients by chopping sun-dried tomatoes into small pieces and crumbling the feta cheese.
- Heat a non-stick skillet over medium heat and lightly brush with olive oil to prevent sticking.
- Pour the egg whites into the skillet, tilting the pan to create a thin, even circular layer that resembles a large crepe or wrap.
- Cook the egg white for approximately 2-3 minutes until the bottom is set and the top appears slightly firm but still slightly moist.
- Carefully sprinkle chopped sun-dried tomatoes, crumbled feta cheese, and fresh arugula leaves across one half of the egg white wrap.
- Season with salt and freshly ground black pepper to enhance the flavors.
- Using a spatula, gently fold the empty half of the egg white over the filled side, creating a half-moon shaped wrap.
- Cook for an additional 30-45 seconds on each side to ensure the wrap is golden and the cheese begins to slightly melt.
- Transfer the wrap to a plate, slice diagonally if desired, and serve immediately while warm.
Tips
- Ingredient Prep: To save time, chop your sun-dried tomatoes and crumble the feta cheese ahead of time. This way, you can whip up your wrap in minutes!
- Non-Stick Success: Ensure your skillet is well-oiled to prevent the egg whites from sticking. A light brush of olive oil goes a long way!
- Perfecting the Wrap: When pouring in the egg whites, tilt the skillet to spread them evenly. Aim for a thin layer for a delicate wrap that cooks evenly.
- Watch the Cook Time: Keep an eye on the egg whites as they cook. You want them set but still slightly moist on top before adding your fillings.
- Flavor Boost: Don’t hesitate to add your favorite herbs or spices to the egg whites for an extra flavor kick—oregano or basil can complement the Mediterranean theme beautifully.
- Serving Suggestions: This wrap is delicious on its own, but you can also serve it with a side of fresh fruit or a light salad for a complete meal.
- Experiment with Fillings: Feel free to mix it up! Add other ingredients like spinach, olives, or even grilled chicken for a heartier option.
Nutrition Facts
Calories: 200kcal
Carbohydrates: 10g
Protein: 20g
Fat: 9g
Saturated Fat: 4g
Cholesterol: 0mg
