Chicken and Bean Tortillas

Name: Chicken and Bean Tortillas
Total time: 30 min
Yield: 2
Cuisine: American, Mexican, North America
Ingredients: 2 small Chicken breasts; 2 tablespoons Peanut oil; salt; freshly ground peppers; 0.5 teaspoon Chili powder; 1.5 cups red Kidney beans (tinned); 2 cups Iceberg lettuce (shredded); 2 small Avocados; 1 tablespoon lemon juice; 4 Tortillas (bought product)

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Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 30 min.

Ready in

Calories:

938

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	938 kcal	(45 %)
Protein	51.37 g	(52 %)
Fat	43.67 g	(38 %)
Carbohydrates	90.36 g	(60 %)
Sugar added	0 g	(0 %)
Roughage	21.01 g	(70 %)

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more nutritional values

Vitamin A	180.45 mg	(22,556 %)
Vitamin D	0.09 μg	(0 %)
Vitamin E	5.81 mg	(48 %)
Vitamin B₁	0.49 mg	(49 %)
Vitamin B₂	0.44 mg	(40 %)
Niacin	24.04 mg	(200 %)
Vitamin B₆	1.19 mg	(85 %)
Folate	375.4 μg	(125 %)
Pantothenic acid	3.36 mg	(56 %)
Biotin	10.02 μg	(22 %)
Vitamin B₁₂	0.29 μg	(10 %)
Vitamin C	23.77 mg	(25 %)
Potassium	1,847.87 mg	(46 %)
Calcium	127.78 mg	(13 %)
Magnesium	140.01 mg	(47 %)
Iron	5.9 mg	(39 %)
Iodine	11.61 μg	(6 %)
Zinc	3.55 mg	(44 %)
Saturated fatty acids	8.2 g
Cholesterol	73.1 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings (4 Wraps)

Ingredients: 2
small Chicken breasts; 2 tablespoons
Peanut oil; salt; freshly ground peppers; ½ teaspoon
Chili powder; 1 ½ cups
red Kidney beans (tinned); 2 cups
Iceberg lettuce (shredded); 2
small Avocados; 1 tablespoon
lemon juice; 4
Tortillas (bought product)

How healthy are the main ingredients?

Chicken breast salt Avocado

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Preparation steps

Rinse the chicken breast fillets, and then dry and cut into approximately 1 cm dice. Heat the peanut oil in a frying pan and quickly sauté the chicken. Season with salt, pepper and chilli powder, then leave to cool slightly.

Drain the red kidney beans. Wash the lettuce, spin dry and shred. Peel and halve the avocados and remove the stones, then mash the flesh with a fork. Season with salt and pepper and mix in the lemon juice.

Heat a dry frying pan and quickly toast the tortillas on both sides. Spread immediately with the avocado puree then scatter evenly with iceberg lettuce, chicken and red kidney beans. Roll up and serve immediately.