Chicken and Rice Wraps
Chicken and Rice Wraps - Wrap with colorful filling.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 130.1 μg | (217 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 127 mg | (134 %) | ||
| Potassium | 537 mg | (13 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 11 g |
Ingredients
- 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 Tbsp butter (15 g)
- 1 Tbsp Peanut oil
- 1 tsp sugar (10 g)
- 3 Tbsps soy sauce
- 2 Tbsps balsamic vinegar
- salt
- peppers
- 4 Whole Grain Tortilla
- 1 tsp sesame oil
Preparation steps
Cook the rice according to package directions until al dente.
Meanwhile, rinse the snow peas. Cook the broccoli in boiling water for 5 minutes. Add the snow peas for 30 seconds and then drain.
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.
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.
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.
