Chicken Wrap with Peanut Coconut Sauce
Chicken wrap with peanut coconut sauce - Just roll and enjoy! Photo: Wenke Gürtler
Healthy, because
Even smarter
Nutritional values
This dish is packed with protein from the chicken and the peanuts.
Don't like cilantro? Feel free to leave it out.
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 2.8 g | (11 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 765 mg | (19 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 56 mg |
Ingredients
- Ingredients
- 2 Chicken breasts (about 6 ounces)
- 3 tsps honey
- 3 Tbsps soy sauce
- salt (kosher)
- Black pepper (freshly ground)
- ½ Cucumber
- 2 carrots
- 4 stalks cilantro
- 8 leaves Iceberg lettuce
- 3 ½ ozs Peanut butter
- 6 Tbsps Coconut milk
- 1 Tbsp olive oil
- cayenne pepper
- 4 Whole Grain Tortilla
- 4 Tbsps Sour cream
Kitchen utensils
Preparation steps
Wash the chicken breast, pat dry and cut into strips. Mix 2 teaspoons honey and 1 tablespoon soy sauce in a bowl, season with salt and pepper and marinate the chicken breast in it and let it stand for about 10 minutes.
Meanwhile, wash the cucumber and carrot and cut both into fine sticks. Wash the cilantro, shake dry and chop the leaves coarsely. Wash iceberg lettuce, dab dry and cut into thin strips.
For the peanut-coconut sauce, put the peanut butter and coconut milk in a pot and heat it up. Season to taste with cayenne pepper, remaining soy sauce and remaining honey.
Heat the oil in a coated pan, remove the chicken breast from the marinade and fry on all sides over a medium heat until golden brown. Remove, put the chicken aside and wipe the pan.
Roast wraps in a pan without fat on each side for approx. 30 seconds. Then brush each wrap with 1 tbsp. sour cream and place chicken, cucumber, carrot and salad on one half of the dough. Drizzle peanut-coconut sauce over it and sprinkle with cilantro. Wrap the chicken wrap from underneath and roll up.
