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EatSmarter exclusive recipe

Chicken-Sesame Wraps

with Salad
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Chicken-Sesame Wraps

Chicken-Sesame Wraps - Freshly wrapped: A juicy snack that harkens the arrival of spring

Difficulty:
easy
Difficulty
Preparation:
1 hr 5 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
464
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie464 kcal(22 %)
Protein44 g(45 %)
Fat12 g(10 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.3 μg(7 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.7 mg(64 %)
Niacin20.6 mg(172 %)
Vitamin B₆0.8 mg(57 %)
Folate106 μg(35 %)
Pantothenic acid3 mg(50 %)
Biotin26.8 μg(60 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C13 mg(14 %)
Potassium857 mg(21 %)
Calcium256 mg(26 %)
Magnesium138 mg(46 %)
Iron4.9 mg(33 %)
Iodine20 μg(10 %)
Zinc4.2 mg(53 %)
Saturated fatty acids3.2 g
Uric acid265 mg
Cholesterol231 mg
Development of this recipe:

Ingredients

for
4
servings
7 ounces
¾ cup
¾ cup
3
2
Chicken breasts (each about 150 grams)
4 teaspoons
7 ounces
Peas (frozen)
½
4 sprigs
9 ounces
1 tablespoon
Preparation

Kitchen utensils

1 Measuring cups, 1 Bowl, 1 Whisk, 1 Teaspoon, 1 Cutting board, 1 Large knife, 1 Non-stick pan, 1 Wooden spoon, 1 Pot, 1 Sieve, 1 Salad spinner, 1 Egg slicer, 1 Small bowl, 1 Tablespoon, 1 large Non-stick pan (28 cm diameter), 1 Slotted spatula, 1 small Ladle, 1 Plate, 1 Serrated knife

Preparation steps

1.
Chicken-Sesame Wraps preparation step 1

Mix the flour with milk, mineral water, ½ teaspoon salt and 1 egg in a bowl. Cover and let rest for 30 minutes.

2.
Chicken-Sesame Wraps preparation step 2

Meanwhile, rinse chicken, pat dry and cut into long, narrow strips.

3.
Chicken-Sesame Wraps preparation step 3

Heat 1 teaspoon oil in a large non-stick pan and cook chicken strips over medium heat for about 3 minutes. Seasone with salt and pepper and remove from heat.

4.
Chicken-Sesame Wraps preparation step 4

Blanch peas in a pot of boiling salted water for 2-3 minutes, then drain. Rinse under cold water and drain again.

5.
Chicken-Sesame Wraps preparation step 5

Fill pot with water and bring to a boil. Hard-boil the remaining eggs for 8 minutes.

6.
Chicken-Sesame Wraps preparation step 6

Meanwhile, separate lettuce leaves, then rinse and spin dry. Remove eggs from pot, rinse under cold water, peel and cut into cubes.

7.
Chicken-Sesame Wraps preparation step 7

Rinse basil, shake dry and pluck leaves. Set some aside, cut the rest into strips and mix with the quark. Season with salt, pepper and paprika.

8.
Chicken-Sesame Wraps preparation step 8

Stir pancake batter. Coat a large non-stick pan (about 28 cm diameter) (approximately 11 inches in diameter) with oil and heat until smoking.

9.
Chicken-Sesame Wraps preparation step 9

Add 1/4 of the batter to the pan with a small ladle and spread evenly by swirling the pan.

10.
Chicken-Sesame Wraps preparation step 10

Sprinkle flatbreads with sesame seeds and cook for about 2 minutes per side, then remove from heat. Repeat to cook 3 more flatbreads from the remaining batter and sesame seeds.

11.
Chicken-Sesame Wraps preparation step 11

Let the pancakes cool slightly on a plate. Then place on the work surface, sesame side down and top with basil spread.

12.
Chicken-Sesame Wraps preparation step 12

Put peas and chopped egg in the center of the breads, leaving a 1 cm (approximately 1/2-inch) border.

13.
Chicken-Sesame Wraps preparation step 13

Tear lettuce leaves into bite-sized pieces and divide among breads along with the chicken. Fold over sides. 

14.
Chicken-Sesame Wraps preparation step 14

Roll up breads to enclose filling, then cut in half diagonally. Serve the wraps with the cut side up in paper napkins and garnish with basil leaves.

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