Chicken and Rice Wraps

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Average: 5 (1 vote)
(1 vote)
Chicken and Rice Wraps

Chicken and Rice Wraps - Wrap with colorful filling.

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
284
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie284 kcal(14 %)
Protein8 g(8 %)
Fat10 g(9 %)
Carbohydrates39 g(26 %)
Sugar added3 g(12 %)
Roughage6.6 g(22 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.5 mg(36 %)
Folate63 μg(21 %)
Pantothenic acid0.9 mg(15 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C127 mg(134 %)
Potassium537 mg(13 %)
Calcium77 mg(8 %)
Magnesium42 mg(14 %)
Iron1.9 mg(13 %)
Iodine15 μg(8 %)
Zinc1 mg(13 %)
Saturated fatty acids3.7 g
Uric acid91 mg
Cholesterol8 mg

Ingredients

for
4
Ingredients
50 grams Rice
50 grams Snow peas
150 grams Broccoli
1 carrot
1 red Bell pepper
3 leaves Green cabbage
½ small zucchini
1 tablespoon butter (15 g)
1 tablespoon Peanut oil
1 teaspoon sugar (10 g)
3 tablespoons soy sauce
2 tablespoons balsamic vinegar
salt
peppers
4 Whole Grain Tortilla
1 teaspoon sesame oil
How healthy are the main ingredients?
BroccoliSnow peasoy saucesugarsesame oilcarrot

Preparation steps

1.

Cook the rice according to package directions until al dente.

2.

Meanwhile, rinse the snow peas. Cook the broccoli in boiling water for 5 minutes. Add the snow peas for 30 seconds and then drain.

3.

Peel the carrot. Rinse the bell pepper, cut in half and remove the seeds. Rinse the cabbage. Cut everything into cubes. Rinse the zucchini, quarter lengthwise and cut into slices.

4.

Heat some butter and peanut oil in a pan. Sauté the carrot for 3 minutes over medium heat. Add the cabbage for a further 2 minutes. Next add the zucchini and bell pepper and sauté for another 2 minutes. Shower with sugar and let it caramelize. Deglaze with soy sauce and vinegar.

Season the broccoli and snow peas with salt and pepper.

5.

Heat the tortillas to package instructions. Heat some sesame oil in a pan. Fry the rice over medium heat for 2-3 minutes. Spread on a tortilla and distribute the vegetables.

Serve rolled up and on plates.