Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Chicken Wraps
- Ingredients
- 2 Chicken breasts
- 2 Tbsps breadcrumbs
- 1 egg
- salt
- freshly ground peppers
- 2 Tbsps vegetable oil
- ½ Cucumber
- 1 Bell pepper
- 1 onion
- 4 Lettuce
- 4 Wheat tortillas
- 4 Tbsps Mayonnaise
- 4 Tbsps Ketchup
Season chicken breasts with salt and pepper. Place breadcrumbs in a shallow dish. Whisk egg in a deep plate. Dip chicken breasts in egg, then coat in breadcrumbs. Slowly fry in a pan in oil until golden brown, for 10 minutes, turning once. Remove, let cool slightly and cut into small pieces.
Peel cucumber and cut in half lengthwise. Scrape seeds with a small spoon and cut cucumber into slices. Rinse bell pepper, trim, cut in half, remove seeds and cut crosswise into strips. Peel and chop onion.
Trim lettuce, rinse, spin dry and pluck into small pieces.
Preheat oven to 180°C (approximately 350°F) and warm the tortillas in the oven for a few minutes. Then remove from oven, cut in half and spread with mayonnaise. Distribute vegetables, lettuce and chicken on tortillas and roll tightly. Cut in half diagonally and top each with a dollop of ketchup.
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.6 g | (9 %) |
Healthy, because
The chicken breast brings an extra portion of important protein into the crisp wraps. We need this for strong muscles, healthy cells and the build-up of messenger substances and hormones. In addition, the meat is rich in minerals such as magnesium and potassium for normal heart function.
Even smarter
If you want to prepare the chicken wraps in a vegetarian variation, you can also bread the tofu strips with the crumbs and the egg. Tofu is also rich in protein and therefore just as good for our body. You can also vary your choice of vegetables according to your own taste, just make sure that the filling does not get so moist, because then the flat cakes soak through.