A problem that many people have these days is choosing the right meal for a diet. Here is a recipe for a meal that is perfect for dinner. This is a delicious, wholesome food that anyone can eat, not just those on a diet. Here is how to make a delicious protein-rich Egg Wrap that is suitable for both dieters and those who are building muscle.
Things needed to make egg wrap
For the pancake (wrap):
- 2 eggs.
- 2 tablespoons of oats flour (if you are not on a diet and want to, you can add bread flour).
- A little milk (liquid milk or water).
- Salt and pepper powder (to taste).
For the filling:
- Boiled and chopped chicken, tuna or mushrooms.
- Finely chopped onion, bell pepper and tomato.
- A little lemon juice.
- A few lettuce leaves.
How to make egg wrap
Step 1
Preparing the pancake:
- Break the two eggs into a bowl, add the oat flour, salt, pepper and a little milk and beat well (mix well without letting it curdle).
- It is necessary to strain for a very soft batter.
- Apply a little oil to a non-stick pan and heat it, then pour the mixture and make it thin.
- Cook it on low heat for a little longer than a regular pancake. Then it is slightly firmer so that it can be wrapped well without breaking.
- Cook until both sides are golden brown and remove from the pan.
Step 2
Prepare the filling:
- Take your chosen protein (chicken/tuna/mushroom) in a bowl, add chopped vegetables, salt, pepper and lemon juice and mix.
- (You can add mayonnaise or yogurt dressing to this if you want more flavor).
Step 3
Wrapping:
- Place the cooked pancake on a flat surface and spread lettuce leaves on top.
- Then place the prepared filling in the middle and wrap it tightly like a roll.
- You can make 2 egg wraps with 2 eggs and 2 tablespoons of flour.
✅ Tips
- Those who are on a diet do not need milk, use water instead of milk.
Alternative flours that can be used instead of oat flour
(Atta flour)
- Atta flour is also a good option for those on a diet, rich in fiber.
- Atta flour is much healthier than bread flour.
Keep these things in mind when making pancakes with atta flour
How to make it using atta flour:
- Quantity: 1 or 1.5 tablespoons of atta flour is enough for 2 eggs.
- Mixing: Since atta flour is a bit thick, you may see clumps when mixing it with eggs. Therefore, first dilute the flour with a little water or milk, and then add the eggs.
- Difference: Adding atta flour makes the pancake a little “firmer” than oats. So the wrap is very easy to wrap and doesn’t break.
(Green Gram Flour)
- If you don’t have atta flour, you can also use green gram flour.
- It gives the wrap a unique flavor and a high protein content.
In summary, the types of flour you can use for pancakes are:
- Oatmeal: Light and quick to digest.
- Atta flour: Very filling, easy to wrap.
- Kurakkan flour: Rich in iron, very low glycemic index (GI).
You can make this tonight with any type of flour you have on hand. To boost the nutrition of your wrap and increase satiety, try adding these vegetables.
These are very low in calories:
1. Bell Peppers
- Whether red, yellow, or green, bell peppers are ideal because they are high in vitamin C.
- For Diet: Their unique flavor means you can use less salt and oil. Slice them thinly when adding to a wrap.
2. Cucumber
- Cucumbers are over 90% water.
- For the diet: Adding cucumber to your dinner prevents dehydration and fills you up quickly. If you eat it without removing the skin, you get more fiber.
3. Carrot
- Carrot is a vegetable that helps with eyesight and skin.
- For Diet: Grate carrots finely and put them inside the wrap. It gives a beautiful color and a natural sweetness.
4. Purple Cabbage
- Purple cabbage is higher in nutrients and antioxidants than regular cabbage.
- For Diet: These are very “crunchy”. When sliced thinly for salads and wraps, they look and taste great.
A “Magic Ingredient” to Spice Up a Vegetable Salad:
Sprinkle some black seeds or chia seeds on the vegetable mixture you put inside the wrap. This will provide your diet with the omega-3 fatty acids it needs. Here’s how to make a juicy, delicious grilled chicken that you can put inside the wrap without using a single drop of oil. It takes very little time to make.
Oil-Free Grill Chicken (Filling)
Ingredients:
- Chicken Breast: 100-150 grams (boneless breast meat is best).
- Garlic and ginger paste: 1/2 teaspoon.
- Chilli powder: to taste.
- Chili powder or chili flakes: a pinch (only if you want it spicy).
- Salt: a pinch.
- Soy sauce: 1/2 teaspoon (to taste and color).
- Lime juice: a pinch.
How to prepare:
- Cutting the meat: Cut the chicken into thin strips. This will cook it quickly and make it easier to put inside the wrap.
- Marinating the meat: Put the chicken in a bowl and add the ginger, garlic, salt, pepper, chili powder, soy sauce, and lime juice. Mix well. If possible, set aside for about 10 minutes.
- Cooking: (Grilling): * Heat a good non-stick pan over medium heat.
- Without adding oil, spread the seasoned chicken on the pan.
- Don’t forget to cover the pan with a lid and leave it for 2-3 minutes.
- Then the meat will cook in the water in the chicken.
- Then open the lid and fry the meat until golden brown, turning it over until the water evaporates.
Special tip:
- Don’t leave the chicken in the pan for too long, or the meat may become dry.
- Remove it from the pan as soon as the water evaporates. The meat will be juicy inside.
- Now you can place the chicken on top of the previously prepared pancake, add the yogurt dressing and vegetables, and roll it up to taste.
- If you prepare it this way, you can enjoy a guilt-free, very nutritious dinner tonight!
Remember to insert a toothpick or wrap the bottom with a tissue to prevent the wrap from coming off easily.
For the yogurt dressing:
- Add a little chili sauce to the yogurt, a little chili powder if you want it spicier, salt and pepper, lime juice, garlic powder or chopped garlic and mix.
📌 Conclusion
Today we bring you a meal that can be eaten at night for those on a diet. The method of making this and the ways in which it can be changed have been presented in a simple and clear way. We have also mentioned the benefits of the egg wrap. This egg wrap is a meal that anyone who cares about health can eat.
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