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Monday, February 24, 2020
On The Menu

An egg-cellent way to keep things simple

When it comes to summertime meals, light, quick and simple are all good things. That’s certainly the case with these tasted couscous and egg wraps.

Using hard cooked eggs in sandwiches adds protein and a creamy texture to this filling. While this recipe calls for feta, you can easily switch things up with goat cheese or ricotta for a flavour twist.

In that vein, substitutions can be experimented with. Out of broth? No worries. Use water instead. This will also help cut down on the sodium.

Here’s a no-fail to make hard cooked eggs: Place eggs in a single layer in saucepan and cover about 2.5 cm (1 inch) above eggs with water. Cover and bring to a boil over high heat. Remove from heat and let stand for 15 to 20 minutes. Drain water and run cold water over eggs to chill. Store eggs with their shells on in the fridge for up to a week.

On the convenience front, you can get a head start on tomorrow’s lunch by making these wraps the night before. Cover tightly with plastic wrap. Keep in the fridge and grab one as you head out the door.

Greek-style Couscous and Egg Wrap

  • 1/2 cup whole-grain couscous
  • 1 clove garlic, minced
  • 1/2 tsp. dried thyme or Italian herb seasoning
  • 3/4 cup sodium-reduced vegetable or chicken broth
  • 1/4 cup each grated carrot and zucchini or diced bell pepper
  • 3 hard cooked eggs, peeled
  • 1/3 cup 0% fat plain Greek yogurt
  • 1/2 cup quartered grape tomatoes or chopped tomatoes
  • 1/4 cup crumbled light feta cheese
  • 3 Tbsp. chopped fresh basil or parsley
  • 1/4 tsp. fresh ground pepper
  • 4 small whole grain flour tortillas

Place couscous in a bowl with garlic and thyme. Bring broth to a boil and pour over couscous. Stir in carrot and zucchini; cover and let stand for 5 minutes.

Meanwhile, in another bowl, mash eggs with a fork and stir in yogurt, tomatoes, feta, basil and pepper. Add couscous mixture and stir to combine.

Divide among the tortillas and roll up to enjoy.

 

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