Here’s a different take on traditional flour wraps, with crepes as the new stars. These make a light-yet-luscious lunch for a Saturday afternoon among friends, a savory weeknight meal, or a make-ahead treat for the grown-up lunchbox to bring to work. Prepping only takes about 10 minutes, then it’s in the oven for 20.
This 140-calorie meal is a good source of protein (21 g) and potassium (370 mg). It’s low in carbs (8 g), cholesterol (70 mg), fat (3 g), and sodium too (255 mg). That’s a wrap!
4 egg whites
½ cup skim milk
¼ cup coconut flour, sifted
For Wrap Filling:
2 cups cooked and shredded boneless, skinless chicken breast meat
½ cup chopped artichoke hearts (drained and rinsed)
¼ cup minced red onion
2 cups chopped baby spinach
¼ cup fat-free Italian salad dressing
Whisk the egg, egg white, and milk until well combined and slightly frothy. Sift the coconut flour into the mixture and whisk again until combined well. Let the batter rest at room temperature for 15 minutes.
While wrap batter is resting, toss together chicken, artichoke hearts, baby spinach, red onion, and Italian dressing. Refrigerate until needed. Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
Re-whisk wrap batter and pour ¼ cup of the wrap batter to thinly coat the bottom of the pan (add more if needed). Let the wrap cook until the edges begin to brown. Use a spatula to flip the wrap, and continue to cook for one more minute. Slide the wrap onto a plate. Repeat this process to make 6 crepe-like wraps. Let the wraps cool. Divide the chicken mixture evenly among each wrap (about ½ cup of filling per wrap). Roll and serve.
Recipe adapted from: www.diabetes.org