BreakfastMid-day mealSnack$$

Domači fit wrap s špinačo, feto in beljaki

Pripravite hranljiv wrap s špinačo in feto, ki je bogat z beljakovinami in vlakninami. Ta recept je idealen za zdrav zajtrk ali hitro malico na poti.

Prep time
5 min
Cook time
10 min
Total time
15 min
Servings
2

Recipe

Tortilla, wheat flour, shelf stable
2 large
Spinach, baby
200 g
Eggs, Grade A, Large, egg white
4 piece
Cheese, feta, whole milk, crumbled
60 g
Tomatoes, sun-dried, packed in oil, drained
20 g
Garlic, raw
1 clove
LIGHT CREAM CHEESE, LIGHT CREAM
1 tbsp
Oil, olive, extra virgin
1 tsp
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch

Per servingTotal
Calories:320 kcal640 kcal
Protein:19 g38 g
Carbohydrates:29 g58 g
Fat:14 g28 g
Micronutrients
Sugar:1.8 g3.6 g
Saturated fat:5.2 g10.4 g
Cholesterol:26.7 mg53.4 mg
Sodium:1038.1 mg2076.1 mg
Potassium:939 mg1878 mg
Calcium:310.5 mg621 mg
Iron:3.5 mg7 mg
Magnesium:125.1 mg250.1 mg
Zinc:1.7 mg3.4 mg
Phosphorus:273 mg546 mg
Vitamin C:37.2 mg74.3 mg
Vitamin A:327 µg653.9 µg
Vitamin D:0.1 µg0.2 µg
Vitamin B12:0.6 µg1.1 µg

Instructions

1
Na ponvi segrejte oljčno olje in popražite sesekljan česen, da zadiši. Dodajte špinačo in jo pražite, dokler ne uvene. Nato jo odcedite, da odstranite odvečno vodo.
2
V posodi razžvrkljajte beljake s soljo in poprom. Vlijte jih v ponev in specite kot mehka umešana jajca.
3
Tortiljo rahlo pogrejte, jo premažite s kremnim sirom ter nanjo porazdelite jajca, špinačo, feto in sušene paradižnike.
4
Tortiljo tesno zvijte in jo na hitro popecite na ponvi z obeh strani, da postane hrustljava.

Nutritional benefits

Zaradi visoke vsebnosti beljakovin in vlaknin iz sveže špinače, ta jed podpira dolgotrajno sitost in regeneracijo mišic po vadbi.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.