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Greek Style Couscous and Egg Wrap

Makes 4 servings

Preparation Time: 10 min
Cooking Time: 5 min

Using hard cooked eggs in sandwiches adds protein and a creamy texture to this filling. Switch up your cheese. Try goat cheese or ricotta instead of the feta for a flavour twist.

Ingredients

1/2 cup whole wheat couscous 125 mL
1  clove garlic, minced 1 
1/2 tsp dried thyme or Italian herb seasoning 2 mL
3/4 cup sodium reduced vegetable or chicken broth 175 mL
1/4 cup each grated carrot and zucchini or diced bell pepper 60 mL
3  hard cooked eggs, peeled 3 
1/3 cup 0% fat plain Greek yogurt 75 mL
1/2 cup quartered grape tomatoes or chopped tomatoes 125 mL
1/4 cup crumbled light feta cheese 60 mL
3 tbsp chopped fresh basil or parsley 45 mL
1/4 tsp fresh ground pepper 1 mL
4  small whole wheat flour tortillas 4 

Instructions

Step 1
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.

Step 2
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.

Step 3
Divide among the tortillas and roll up to enjoy.

Tips

Out of broth? No worries. Use water instead. This will also help cut down on the sodium.
 
Get a head start on tomorrow’s lunch. Make wraps the night before. Cover tightly with plastic wrap. Keep in the fridge and grab one as you head out the door.
 
No-fail way 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 1 week.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 292
12%
Fat / Lipides 8 g
Saturated / saturés 3 g
+ Trans / trans
Cholesterol / Cholestérol 143 mg
20%
Sodium / Sodium 482 mg
13%
Carbohydrates / Glucides 39 g
22%
Fiber / Fibres 6 g
Sugars / Sucres 3 g
Protein Protéines 15 g
27%
Vitamin A / Vitamine A
7%
Vitamin C / Vitamine C
9%
Calcium / Calcium
14%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec
 

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