GREEK STYLE
COUSCOUS
AND EGG WRAP
Using hard cooked eggs in
sandwiches adds protein and
a creamy texture to this filling.
Switch up your cheese. Try
goat cheese or ricotta instead
of the feta for a flavour twist.
Bien
manger
Prep 10
Time min
Cook
Time
5
min
Makes 4
Servings
NUTRIENTS PER SERVING
Calories
292
Fat
Saturated
+ Trans
8 g
3 g
0 g
• 125 mL (1/2 cup) whole wheat
couscous
• 75 mL (1/3 cup) 0% fat plain
Greek yogurt
• 1 clove garlic, minced
• 125 mL (1/2 cup) quartered grape
tomatoes or chopped tomatoes
Cholesterol 143 mg
Sodium 482 mg
• 60 mL (1/4 cup) crumbled light
feta cheese
Carbohydrate Fibre Sugars 39 g
6g
3 g
• 45 mL (3 tbsp) chopped fresh
basil or parsley
Protein 15 g
• 1 mL (1/4 tsp) fresh ground pepper
• 2 mL (1/2 tsp) dried thyme or
Italian herb seasoning
• 175 mL (3/4 cup) sodium reduced
vegetable or chicken broth
• 60 mL (1/4 cup) each grated
carrot and zucchini or diced
bell pepper
• 4 small whole wheat flour tortillas
• 3 hard cooked eggs, peeled
Vitamin A
% DV
–
12 %
13 %
–
–
20 %
13 %
22 %
–
–
–
27 %
Vitamin C –
7%
Calcium
–
9%
Iron
–
14 %
TIPS
1. Place couscous in a bowl with garlic and thyme.
Bring broth to a boil and pour over couscous. Stir in
carrot and zucchini; cover and let stand for 5 minutes.
2. Meanwhile, in another bowl, mash eggs with a fork
and stir in yogurt, tomatoes, feta, basil and pepper.
Add couscous mixture and stir to combine.
3. Divide among the tortillas and roll up to enjoy.
•O
ut of broth? No worries. Use water
instead. This will also help cut down on
the sodium.
•G
et a head start on tomorrow’s lunch.
Make wraps the night before. Cover tightly
with plastic wrap. Keep in the fridge and
grab one as you head out the door.
•N
o-fail way to make hard cooked eggs:
Place eggs in a single layer in saucepan
and cover about 2.5 cm (1 inch) above
eggs with water. Cover and bring to a
boil over high heat. Remove from heat
and let stand for 15 to 20 minutes. Drain
water and run cold water over eggs to
chill. Store eggs with their shells on in the
fridge for up to 1 week
Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.
TM
The Heart and Stroke Foundation
logo is a trademark of the Heart
and Stroke Foundation of Canada
used under license.