Caprese Wraps with Avocado
Caprese wraps with avocado - Energy kick for on the go! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
The eggs on the caprese wraps with avocado have a high content of B vitamins, which are involved in metabolic regulation as well as proper nerve function. And as the name suggests, eggs are bursting with protein, which helps build muscle. Avocados help build muscle due to the magnesium they contain and help fight cramps. The fruit even has a positive effect on fat loss due to the enzyme lipase.
The degree of ripeness of the avocado is usually a matter of its own: either it is too hard or the flesh is already beginning to turn brown. In general, storage at room temperature is preferable. Unripe, very firm fruits usually also ripen well. You can speed up this process by storing the avocado together with apples and bananas. However, if you put them in the refrigerator, the ripening will stop.
(Percentage of daily recommendation)
| Calorie | 667 cal. | (32 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 23.8 μg | (40 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 19.9 μg | (44 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 1,043 mg | (26 %) | ||
| Calcium | 544 mg | (54 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 198 μg | (99 %) | ||
| Zinc | 5.8 mg | (73 %) | ||
| Saturated fatty acids | 22.2 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 299 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 eggs (M)
- 1 Avocado
- 2 large Tomatoes
- 2 mozzarella balls
- 4 Whole Grain Tortilla
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse eggs, place in boiling water, and cook for about 8 minutes. Drain eggs, rinse with cold water, peel and cut into slices.
Meanwhile, cut avocado in half, remove pit and dice flesh. Wash tomatoes and cut into thin slices. Cut mozzarella balls into fine slices. Cut tortilla patties in half on one side.
Cover one quarter of the patty with avocado and mash with a fork. Top the other quarters with mozzarella, egg and tomato. Salt and pepper to taste and then fold quarters one by one.
Toast tortilla patties in pan without fat for about 1 to 2 minutes on each side. Turn in between until the mozzarella begins to melt. If you use a contact grill, fold it up, close it and let the wrap grill for about 5 minutes.
