Healthy Recipe: Smoked Salmon Unda Wrap

RECIPE BY LEANDRA ROUSE | PHOTO BY SAMANTHA EMMONS 

This breakfast is an ode to the Indian street food, the egg kati roll, aka “unda style”, which means egg style. Traditionally, this dish has a flavorful filling in an egg omelette or crepe, with the whole thing wrapped in naan bread. 

Roll up this winning combination in tortilla bread instead (not unlike a homemade breakfast burrito), and you have a simple and delicious way to boost the protein in your morning routine. 

This recipe is a lower-carb and protein-rich spin on the lox and bagel concept. And once you get the hang of your “unda wrap”, you can experiment with many more tasty flavors. 

INGREDIENTS: 

1 tablespoon low fat, plain Greek yogurt 

¼ teaspoon lemon zest 

½ teaspoon lemon juice, freshly squeezed

Salt 

1 teaspoon extra-virgin olive oil

1 large egg, beaten and seasoned with salt and pepper

1 sprouted whole-wheat tortilla 

3 slices (about 2 oz/60 g) lox smoked salmon

⅓ small red onion, thinly sliced

½ teaspoon capers 

4 cherry tomatoes, sliced in quarters 

1 handful arugula

INSTRUCTIONS: 

In a bowl combine yogurt, lemon zest, lemon juice, and a pinch of salt. Set aside.

Heat the olive oil in a small non-stick pan. Add the egg and swirl it around to create an even crepe-like base that covers the size and shape of your pan, similar to how you’d cook an omelette. Let the egg crepe set for approximately 1 minute. 

Next, lay your tortilla directly on top of the egg and press it down lightly with a spatula and give it about 30 seconds to bind. Gently flip the egg-tortilla combo over, tortilla side down, careful to avoid breaking or folding, and let it set for another 10 to 30 seconds. 

Once the egg has cooked through and your tortilla is warm, slide it onto a plate, egg side up. 

Smear the lemon yogurt across the middle of your “unda wrap”. Layer with smoked salmon, onion, capers, tomatoes, and arugula. Finally, roll like a burrito, slice in half and enjoy.

Makes 1 serving.

NUTRITION FACTS (PER SERVING): 

Calories 320

Protein 23 g

Total fat 15 g

Saturated fat 5 g 

Cholesterol 200 mg

Carbs 22 g

Fiber 4 g

Total sugars 5 g

Added sugars 1 g

Sodium 740 mg

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