Broccoli Wrap
Gluten Free, Low Carbs, Sugar Free, Yeast Free, Nut Free, Oil Free, Dairy Free
Ingredients:
| Name | Metric | US | TIP | |
|---|---|---|---|---|
| Broccoli, chopped into florets | 100 gr | 1 cup | ||
| Parsley or basil, fresh | 14 gr | 1/4 cup | ||
| Eggs | 2 | 2 | ||
| Garlic Powder | 3 gr | 1/2 teaspoon | ||
| Onion Powder | 3 gr | 1/2 teaspoon | ||
| Salt | 6 gr | 1 teaspoon | ||
| Black Pepper, to taste | 3 gr | 1/2 teaspoon | ||
| Chickpea Flour, optional | 10 gr | 1 tablespoon |
Equipment:
| Blender or food processor |
Steps:
Prepare all the ingredients: broccoli (1 cup), eggs (2), garlic powder (1/2 teaspoon), onion powder (1/2 teaspoon), salt and black pepper. Prepare all the ingredients: broccoli (1 cup), eggs (2), garlic powder (1/2 teaspoon), onion powder (1/2 teaspoon), salt and black pepper.
Add all ingredients to a blender and blend until smooth. Add all ingredients to a blender and blend until smooth.
Heat a non-stick skillet over medium heat. Lightly grease the skillet and pour the mixture, using the back of a spoon to spread it into a thin circle. Heat a non-stick skillet over medium heat. Lightly grease the skillet and pour the mixture, using the back of a spoon to spread it into a thin circle.
Once the edges look set (2-3 minutes) flip and cook on the other side for another 2-3 minutes. Once the edges look set (2-3 minutes) flip and cook on the other side for another 2-3 minutes.
Once cooked, remove the broccoli wraps from the skillet and allow them to cool slightly. This recipe yields 4 wraps. Fill each wrap with your favorite fillings, such as sliced turkey or chicken, lettuce, tomato, avocado, and any desired condiments. Once cooked, remove the broccoli wraps from the skillet and allow them to cool slightly. This recipe yields 4 wraps. Fill each wrap with your favorite fillings, such as sliced turkey or chicken, lettuce, tomato, avocado, and any desired condiments.
Roll up the wraps tightly, folding in the sides as you go. Slice in half if desired, and serve immediately. Roll up the wraps tightly, folding in the sides as you go. Slice in half if desired, and serve immediately.
Comments:
Broccoli Wrap
Optionally, you can add 1 tablespoon of chickpea flour in batter. Chickpea flour helps bind the ingredients together, providing structure and stability to the wraps. It gives the wraps a slightly chewy texture and helps prevent them from falling apart when rolled or folded.
Broccoli Wrap additional information:
The taste of Broccoli Wraps is fresh, slightly earthy, and subtly nutty from the almond flour. Here's what you can expect in terms of taste:
Broccoli Flavor: The wraps have a mild broccoli flavor that's not overpowering. It adds a hint of freshness and vegetable goodness to each bite.
Nutty Undertones: The almond flour contributes a delicate nuttiness to the wraps, enhancing their overall flavor profile.
Savory Notes: If you add salt, pepper, and garlic powder as suggested in the recipe, the wraps will have a savory undertone that complements various fillings.
Versatile Base: The neutral taste of broccoli wraps makes them a versatile base for a wide range of fillings, from savory to sweet. They can easily be paired with ingredients like meats, cheeses, vegetables, or spreads to create a customized flavor experience.
Light and Fresh: Overall, the taste of broccoli wraps is light, fresh, and satisfying. They offer a healthier alternative to traditional wraps while still providing a delightful flavor experience.
A Broccoli Wrap made with eggs and chickpea flour can offer a range of nutrients, depending on the specific ingredients used and the size of the wrap. Here's a general overview of the potential nutrient value of a broccoli wrap made with these ingredients:
Protein: Eggs are a rich source of high-quality protein, containing all nine essential amino acids that the body needs for growth, repair, and maintenance of tissues. Chickpea flour is also relatively high in protein compared to wheat flour, providing additional plant-based protein. Protein is essential for building and repairing muscles, supporting immune function, and producing enzymes and hormones.
Fiber: Chickpea flour is high in dietary fiber, which can help promote digestive health, regulate blood sugar levels, and support weight management. Broccoli also contains fiber, further contributing to the fiber content of the wrap. Fiber helps promote feelings of fullness and satiety, which can aid in weight loss or weight maintenance.
Vitamins and minerals: Broccoli is rich in various vitamins and minerals, including vitamin C, vitamin K, folate, potassium, and calcium. Eggs are also a good source of several vitamins and minerals, including vitamin A, vitamin D, vitamin B12, riboflavin, iron, and selenium. These nutrients play important roles in immune function, bone health, blood clotting, and more.
Healthy fats: Eggs contain healthy fats, including monounsaturated and polyunsaturated fats, which are important for brain health, hormone production, and cell membrane structure. Chickpea flour also contains some healthy fats, contributing to the overall fat content of the wrap.
Low glycemic index: Chickpea flour has a lower glycemic index compared to wheat flour, meaning it causes a slower and steadier increase in blood sugar levels. This can help regulate blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes.
Overall, a broccoli wrap made with eggs and chickpea flour can be a nutritious and satisfying meal option, providing a good balance of protein, fiber, vitamins, and minerals. It offers a delicious and convenient way to incorporate nutrient-rich ingredients into your diet while enjoying a tasty and filling meal.
