EatSmarter exclusive recipe

Asian Wraps

with Turkey and Sprouts
4.333335
Average: 4.3 (6 votes)
(6 votes)
Asian Wraps

Asian Wraps - Tender meat and lots of crisp fresh vegetables are tucked inside

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
79
calories
Calories

Healthy, because

Even smarter

Nutritional values

The various sprouts in these Asian wraps are rich in vitamins, minerals, trace elements and secondary plant substances. 

If you like your food more mild, be conservative with the chili powder or substitute for mild curry powder.  

1 piece contains
(Percentage of daily recommendation)
Calorie79 kcal(4 %)
Protein6 g(6 %)
Fat1 g(1 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.8 mg(7 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.1 mg(7 %)
Folate11 μg(4 %)
Pantothenic acid0.2 mg(3 %)
Biotin2.7 μg(6 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C12 mg(13 %)
Potassium134 mg(3 %)
Calcium17 mg(2 %)
Magnesium12 mg(4 %)
Iron0.7 mg(5 %)
Iodine1 μg(1 %)
Zinc0.6 mg(8 %)
Saturated fatty acids0.2 g
Uric acid36 mg
Cholesterol11 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
16
Ingredients
8 Tortillas
1 piece fresh ginger
1 yellow Bell pepper
11 ounces Turkey cutlets
salt
peppers
Chili powder
1 tablespoon Canola oil
1 teaspoon light soy sauce
1 bunch Arugula (about 75 grams)
1 handful Sprout (i.e. soybean, pea and beet sprouts)
6 sprigs cilantro
How healthy are the main ingredients?
Arugulagingersoy saucesalt
Preparation

Kitchen utensils

1 Aluminum foil, 1 Cutting board, 1 Peeler, 1 Small knife, 1 Fine grater, 1 Tablespoon, 1 Non-stick pan, 1 Slotted spatula, 1 Teaspoon, 1 Salad spinner, 1 Sieve, 16 Toothpicks, 1 Small bowl, 1 Paper towel

Preparation steps

1.
Asian Wraps preparation step 1

Wrap each tortilla in aluminum foil and heat in a preheated oven at 225°F for about 10 minutes.

2.
Asian Wraps preparation step 2

Meanwhile, peel ginger and grate finely. Halve bell pepper, remove seeds, rinse, dry and cut into thin strips.

3.
Asian Wraps preparation step 3

Rinse the turkey cutlets, pat dry and cut into narrow strips. Season with salt, pepper and chili powder.

4.
Asian Wraps preparation step 4

Heat the oil in a non-stick pan. Cook turkey strips until lightly browned all over, then lower heat and continue to cook until cooked through, about 5 minutes more. Remove from pan. Add the soy sauce and 3 tablespoons of water to the pan and stir in the ginger. Bring to a boil and cook until reduced and thickened. 

5.
Asian Wraps preparation step 5

Rinse arugula and spin dry. Rinse sprouts in a sieve and drain well. Rinse cilantro, shake dry and pluck leaves.

6.
Asian Wraps preparation step 6

Remove tortillas from foil. Top each with turkey strips, pepper slices, sprouts, arugula and cilantro, dividing evenly. Roll up into tight cylinders, then cut diagonally in half and secure with toothpicks. Serve with sauce on the side.