Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Chicken-Sesame Wraps

Chicken-Sesame Wraps

with Salad
1 hr 5 min., ready in 1 hr 30 min.
Time:
464
calories
Calories:
Health Score:
93 / 100
Ingredientsfor  
Ingredients
7 ozs Whole wheat flour
¾ cup
¾ cup mineral water
salt
3 eggs
2 Chicken breasts
4 tsps Corn oil
peppers
7 ozs Peas (frozen)
½ Lettuce
4 sprigs Basil
9 ozs Sour cream
ground paprika (hot)
1 Tbsp Sesame seeds
How healthy are the main ingredients?
Sour creamWhole wheat flourSesame seedsBasilsaltegg
Preparation
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 sour cream. Season with salt, pepper, and paprika.

8.
Chicken-Sesame Wraps preparation step 8

Stir pancake batter. Coat a large non-stick pan (about 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 bread, leaving an 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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie464 cal.(22 %)
Protein44 g(45 %)
Fat12 g(10 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Healthy, because

Healthy, because

This elevated finger food provides valuable protein, complex carbohydrates, and beneficial dietary fibers, while containing relatively little fat. 

Even smarter

Even smarter

Feel free to make them in advance. They should stay fresh in the refrigerator for 2-3 days. 

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.