I find eggs to be one of the most versatile foods around and, depending on how they are prepared, eggs are one of the few foods that can be eaten for breakfast, lunch and dinner.
I tend to eat the same foods everyday – chicken breast, green beans, brown rice, quinoa, etc. – and eggs are definitely on that list! Egg whites are an incredibly healthy food to eat. Even without the yolk, egg whites contain a high percentage of protein – about 4 grams per large egg white – with no saturated fat or cholesterol, making them a fantastic choice for those watching their cholesterol or fat intake. In addition, while the caloric intake for a whole large egg is around 75 (with a saturated fat content of about 2 grams), one large egg white will be less than 1/3 of that, at around 17! Now I’m definitely not saying that you can’t have a yolk or 2. In fact, when I have eggs in the morning for breakfast I will always add 1 whole egg to my 5 egg whites for a little egg flavor and richness – but that is generally the only time I have a yolk when I eat eggs. All other times I will just stick to 6 egg whites. So yolks are ok in moderation – I just think it’s always good to be aware of the items that you are putting in your body so you can always make an informed decision on what to eat.
Besides the obvious facts of being incredibly healthy and cost efficient, another reason why I enjoy cooking with eggs (specifically egg whites) so much is because they’re so easy to prepare and can be used in so many different ways, from basic scrambled eggs to frittatas to egg wraps and so on. They can be used alone or combined with other delicious ingredients to create a variety of luscious flavors; and that is exactly what I did for this amazingly flavorful Egg White Spinach Wrap with Caramelized Peppers, Onions and Mushrooms!
For this recipe I combine egg whites with some of my favorite fresh veggies, which are slowly cooked to create a healthy yet very satisfying wrap. Let’s just say this is a meal that will not be confined to only breakfast.
This recipe is incredibly easy to create and, of course, the base of it are the light and fluffy egg whites. To add depth and tons of rich flavor I lightly caramelize fresh bell peppers, onions and mushrooms! These vegetables are cooked over a period of time, allowing them to slightly soften and deepen their flavor profiles. The onions and bell peppers develop a beautifully light sweetness to them while the mushrooms’ earthiness is intensified. The bold flavors pair very well with the egg whites and sautéed spinach and serves as a perfect filling to a low-carb wrap.
Like I mentioned before, this Egg White Spinach Wrap with Caramelized Peppers, Onions and Mushrooms couldn’t be easier to make – absolute minimal effort is involved! You also don’t need very many ingredients to create this dish. All that is required are fresh bell peppers, an onion or 2 depending on how much you like onions, some mushrooms, herb de provence, granulated garlic, kosher salt, freshly cracked black pepper and a low carb wrap (my favorite are Mission Low Carb Wraps). Lastly, you will need several eggs.
Now in addition to being simple to create, this recipe is also very flexible in terms of ingredient amounts. Some people prefer the flavors of bell peppers over mushrooms or mushrooms over onions so you can divi up the exact ratios according to your preference. The recipe quantities that I’m providing are based on my personal preferences – so play around and have fun with things 🙂
The first – and probably the most tedious thing (but not really) – that you will need to do is to caramelize the veggies. Heat a large heavy-bottomed cast iron skillet or sauté pan on the stove over medium-low heat with 1 teaspoon of safflower oil – I’ve also used olive oil too.
Cut the bell peppers and onions into strips lengthwise. For the mushrooms, you can either quarter them or cut them lengthwise as well. Add the cut vegetables to the pan and sprinkle them with herb de provence, granulated garlic, kosher salt and black pepper. Cook on medium-low until the veggies soften and begin to lightly caramelize, 20-30 minutes. Stir occasionally so they don’t stick to the bottom of the pan. Towards the end of the cooking process, add a few tablespoons of water, or even better low sodium chicken stock, to the pan and scrape up any delicious browned bits that may have formed on the bottom. Continue to cook the vegetables for several more minutes so the liquid tightens – remember you’re not trying to make a sauce 🙂
Once cooked, remove the veggies and set aside. Place the unused portion in an airtight container for future use. These caramelized veggies are a great item to have in the fridge and can be used on anything. Oftentimes I mix them in with brown rice and chopped grilled chicken breasts, top them over seared steak or use them alone as a vegetable side to any weeknight meal – I always have a batch ready to go in the fridge to add a little pizzaz to a dish!
Heat a clean cast iron or non-stick skillet over low heat with 1 teaspoon of coconut oil. Briefly sauté the spinach until slightly wilted then add the egg whites – previously cracked and mixed in a small bowl – incorporating them with the spinach. Season the pan with salt and black pepper and stir frequently with a spatula until the eggs begin the firm up. It is at that point where you add the caramelized vegetables, along with a small amount of their juices, and stir to combine.
When the desired doneness is achieved remove from the heat and place the egg whites, sautéed spinach, and caramelized veggies on a low carb wrap. Fold and and enjoy!
See that – told you it was easy 🙂
- 6 bell peppers
- 1 large yellow onion
- 8-12 cremini or other variety mushrooms
- 1-2 tablespoons herb de provence
- 2 teaspoons granulated garlic powder
- kosher salt
- cracked black pepper
- 6-9 extra- large eggs
- 1-2 cups organic baby spinach
- low carb wraps (Brand: Mission Low Carb)
- Heat a large heavy-bottomed cast iron skillet or sauté pan on the stove over medium-low heat with 1 teaspoon of safflower oil (or olive oil).
- Cut the bell peppers and onions into strips lengthwise. For the mushrooms, you can either quarter them or cut them lengthwise as well.
- Add cut vegetables to the pan and sprinkle them with herb de provence, granulated garlic, kosher salt and black pepper. Cook on medium-low until veggies soften and begin to caramelize, 20-30 minutes. (Stir occasionally so they don't stick to the bottom of the pan).
- Towards the end of the cooking process, add a few tablespoons of water, or low sodium chicken stock, to pan and scrape up any browned bits that have formed on the bottom. Continue to cook for several more minutes so the liquid thickens - remember you're not trying to make a sauce, you just want moisture.
- Once cooked, remove veggies from heat and set aside. (Place unused portion in an airtight container for future use).
- Heat a clean non-stick skillet over low heat with 1 teaspoon of coconut oil.
- Briefly sauté spinach until slightly wilted then add the egg whites - previously cracked and beaten in a small bowl - incorporating them with the spinach. Season with salt and pepper.
- Stir frequently with a spatula until eggs begin to firm up then add the caramelized vegetables, along with a small amount of their juices to the pan. Stir to combine.
- When eggs are cooked to desired doneness, remove from pan and place in a low carb wrap.
- Fold and serve immediately.