Super Food Recipe: Eggs Florentine Wrap

eggs_flor_0Super Food Recipe:  Eggs Florentine Wrap

Taken from MyPlate for Moms: How to Feed Yourself & Your Family Better

Look no further than the dairy aisle for one of the most important superfoods: eggs. They supply a gold-standard of protein, providing all nine amino acids. Eggs also supply essential omega-3 fatty acids that are believed to be beneficial for heart health, brain and eye function, infant development, and alleviating hypertension. Not only a rich source of protein, minerals, and vitamins, eggs are also packed with essential nutrients vital to good health, particularly selenium, vitamin B12, which forms healthy, red blood cells, and vitamin D, which helps the body absorb calcium to form and maintain strong bones, muscle strength, healthy body fat levels, and body tissue health.

Eggs Florentine Wrap Makes 1 sandwich. Keep the cooking to a minimum and maximize nutrition with this wrap sandwich.


1 egg
1 tablespoon feta cheese
1 tablespoon trans-fat free tub margarine
¼ medium onion, diced
1 cup fresh baby spinach, packed, roughly chopped
1 (7- to 8-inch) whole wheat tortilla or sandwich wrap
fresh ground black pepper, to taste

Recipe Directions:

In a medium bowl, beat egg. Add feta cheese and set aside. Heat a large skillet over medium heat. Add half the margarine. Add onions and cook until translucent . Add spinach to the pan and cook until just wilted, about one minute. Place onion and spinach mixture in a small bowl and set aside. Add remaining margarine to skillet, lower heat to medium-low, and add the egg mixture. Scramble egg mixture until cooked. Add spinach and onion mixture back to pan and mix with eggs. Place this mixture in the center of the tortilla, fold in the sides, and roll up.

Per serving: 263 calories; 18 grams carbohydrate; 3 grams fiber; 17 grams fat; 6 grams saturated fat; 12 grams protein; 439 milligrams sodium; 219 milligrams cholesterol; 120 milligrams calcium.

Elizabeth Ward, Registered Dietitian

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Author: fizzniche

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