Quick and Easy

Chicken Wrap with Peanut Sauce

5
Average: 5 (11 votes)
(11 votes)
Chicken Wrap with Peanut Sauce

Chicken wrap with peanut sauce - Just roll and enjoy! Photo: Wenke Gürtler

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
349
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is packed with protein from the chicken and the peanuts.

Don't like cilantro? Feel free to leave it out.

1 piece contains
(Percentage of daily recommendation)
Calorie349 kcal(17 %)
Protein29 g(30 %)
Fat20 g(17 %)
Carbohydrates24 g(16 %)
Sugar added2.8 g(11 %)
Roughage6.7 g(22 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.9 mg(24 %)
Vitamin K16 μg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin17 mg(142 %)
Vitamin B₆0.6 mg(43 %)
Folate61 μg(20 %)
Pantothenic acid1.4 mg(23 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C7 mg(7 %)
Potassium765 mg(19 %)
Calcium81 mg(8 %)
Magnesium102 mg(34 %)
Iron2.7 mg(18 %)
Iodine8 μg(4 %)
Zinc2.4 mg(30 %)
Saturated fatty acids5.2 g
Uric acid190 mg
Cholesterol56 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 Chicken breasts (about 6 ounces)
3 teaspoons honey
3 tablespoons soy sauce
salt (kosher)
Black pepper (freshly ground)
½ Cucumber
2 carrots
4 sprigs cilantro
8 leaves Iceberg lettuce
3 ½ ounces Peanut butter
6 tablespoons Coconut milk
1 tablespoon olive oil
cayenne pepper
4 Whole Grain Tortilla
4 tablespoons Sour cream
How healthy are the main ingredients?
Chicken breasthoneysoy saucesaltCucumbercarrot
Preparation

Kitchen utensils

1 Knife, 1 Non-stick pan, 1 Whisk

Preparation steps

1.

Wash the chicken breast, pat dry and cut into strips. Mix 2 teaspoons honey and 1 tablespoon soy sauce in a bowl, season with salt and pepper and marinate the chicken breast in it and let it stand for about 10 minutes.

2.

Meanwhile, wash the cucumber and carrot and cut both into fine sticks. Wash the cilantro, shake dry and chop the leaves coarsely. Wash iceberg lettuce, dab dry and cut into thin strips.

3.

For the peanut-coconut sauce, put the peanut puree and coconut milk in a pot and heat it up. Season to taste with cayenne pepper, remaining soy sauce and remaining honey.

4.

Heat the oil in a coated pan, remove the chicken breast from the marinade and fry on all sides over a medium heat until golden brown. Remove, put the chicken aside and wipe the pan.

5.

Roast wraps in a pan without fat on each side for approx. 30 seconds. Then brush each wrap with 1 tbsp. sour cream and place chicken, cucumber, carrot and salad on one half of the dough. Drizzle peanut-coconut sauce over it and sprinkle with cilantro. Wrap the chicken wrap from underneath and roll up.