Indian · Lunch
Spiced Egg Roll (Low-Calorie)
An Indian-style egg wrap made with scrambled eggs, onion, tomato and chili, wrapped in whole-wheat tortilla and served with mint yogurt chutney. A lighter pan-cooked alternative to deep-fried rolls, providing protein and fiber in a handheld lunch format under 400 calories.
$3
10 minsPrep
8 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
390Calories
22.5gProtein
19.8gFat
30.6gCarbs
5.9gSugar
5.3gFiber
882mgSodium
420mgChol
4.9gSat Fat
520mgPotassium
158mgCalcium
3.7mgIron
1.1mcgVitamin B12
11mgVitamin C
vegetarian
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Whisk the 2 eggs with salt, turmeric and garam masala until evenly yellow. Chop the onion, tomato, green chili, cilantro and mint.
2
Heat the oil in a small nonstick pan over medium heat for 1 minute, then sauté the onion and green chili for 2 minutes until soft.
3
Stir in the ginger-garlic paste and tomato; cook over medium heat 1–2 minutes until softened, then pour in the whisked eggs.
4
Scramble over medium-low heat for 2–3 minutes until just set with no runny egg; fold in cilantro off heat.
5
Whisk yogurt with mint and chili powder until smooth. Warm the tortilla in a dry pan for 20 seconds per side until pliable.
6
Build
Spread chutney across the tortilla center, top with scrambled egg and cucumber slices, then fold sides and roll tightly.
7
Plate
Slice the roll diagonally in half and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 44 large eggs (210g)
- 22 small whole-wheat tortilla, 8-inch (42g)
- 1/2 cup1/2 cup onion (60g)
- 4 tbsp4 tbsp tomato (40g)
- 22 small green chili (8g)
- 2 tsp2 tsp ginger-garlic paste
- 1/2 tsp1/2 tsp garam masala
- 1/2 tsp1/2 tsp turmeric-ground
- 2 tbsp2 tbsp cilantro (8g)
- 1 1/2 tsp1 1/2 tsp vegetable oil
- 1/2 tsp1/2 tsp salt
- 4 tbsp60g plain yogurt
- 2 tbsp2 tbsp mint (4g)
- 1/4 tsp1/4 tsp chili powder
- 44 thin cucumber slices
