Ingredientes para Egg And Kale Breakfast Wraps
- 4 cups chopped kale leaves
- 1 tablespoon olive oil
- 1 pint grape tomatoes, halved
- 1 teaspoon fresh thyme, chopped
- 2 cloves garlic, minced
- 1 shallot, minced
- 1/4 teaspoon crushed red pepper flakes (optional)
- 1/4 teaspoon kosher salt
- 1/4 cup fresh basil, chopped
- 4 whole wheat tortillas (8-inch)
- 4 tablespoons hummus
- 1 tablespoon fresh lemon juice
- 4 large eggs
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Como fazer Egg And Kale Breakfast Wraps
- Preheat a large nonstick skillet over medium heat. Add olive oil.
- Add the chopped tomatoes, thyme, minced garlic, shallots, and red pepper flakes (if using) to the skillet. Sauté for 4 minutes, until softened.
- Add the chopped kale and salt to the skillet. Toss with two wooden spoons until the kale wilts but remains bright green (about 2 minutes).
- Stir in the fresh basil. Remove from heat and set aside.
- Fill a wide, shallow pan with 2-3 inches of water and bring to a gentle simmer.
- While the water simmers, heat the tortillas in a separate dry pan over medium-high heat for 15 seconds per side, or until lightly browned.
- Spread 1 tablespoon of hummus on each tortilla, leaving a 1-inch border.
- Divide the kale mixture evenly among the tortillas.
- Add lemon juice to the simmering water. Create a vortex in the center of the pan with a wooden spoon.
- Crack one egg into the center of the vortex. Gently stir the water around the egg to help the white fold around itself.
- Cook until the egg white is set and the yolk is still runny (2-3 minutes).
- Remove the egg with a slotted spoon and gently dab with a paper towel to remove excess water.
- Place the poached egg on top of the kale mixture on one tortilla.
- Repeat steps 10-13 with the remaining eggs.
- Gently press down on the yolks to allow them to run slightly.
- Fold up the bottom of each tortilla, then fold in the sides, leaving the top open.
- Serve immediately and enjoy!
Nutrition Information (Approximate per serving)
Sodium
17 g
Sugar
5g
Fat
13g
Carbs
1g
