Chicken-Sesame Wraps
This elevated finger food provides valuable protein, complex carbohydrates, and beneficial dietary fibers, while containing relatively little fat.
Feel free to make them in advance. They should stay fresh in the refrigerator for 2-3 days.
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 20.6 mg | (172 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 26.8 μg | (60 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 857 mg | (21 %) | ||
| Calcium | 256 mg | (26 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 265 mg | |||
| Cholesterol | 231 mg |
Ingredients
- 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
Preparation steps
Mix the flour with milk, mineral water, ½ teaspoon salt and 1 egg in a bowl. Cover and let rest for 30 minutes.
Meanwhile, rinse chicken, pat dry and cut into long, narrow strips.
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.
Blanch peas in a pot of boiling salted water for 2-3 minutes, then drain. Rinse under cold water and drain again.
Fill pot with water and bring to a boil. Hard-boil the remaining eggs for 8 minutes.
Meanwhile, separate lettuce leaves, then rinse and spin dry. Remove eggs from pot, rinse under cold water, peel and cut into cubes.
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.
Stir pancake batter. Coat a large non-stick pan (about 11-inches in diameter) with oil and heat until smoking.
Add 1/4 of the batter to the pan with a small ladle and spread evenly by swirling the pan.
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.
Let the pancakes cool slightly on a plate. Then place on the work surface, sesame side down and top with basil spread.
Put peas and chopped egg in the center of the bread, leaving an approximately 1/2-inch border.
Tear lettuce leaves into bite-sized pieces and divide among breads along with the chicken. Fold over sides.
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.