Chicken Wraps with Arugula
Chicken Wraps with Arugula - From hand to mouth.
Healthy, because
Even smarter
Nutritional values
The tender chicken breast fillet provides plenty of protein, which is good for strong muscles, and the dairy products score points with a good portion of calcium, which is important for healthy bones and teeth.
You can vary these wraps however you want. Instead of arugula, you can use any other type of lettuce. The cheddar can also be replaced by gouda, parmesan, or another cheese. If you prefer the wraps to be vegetarian, then replace the chicken with avocado slices.
(Percentage of daily recommendation)
| Calorie | 360 cal. | (17 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 598 mg | (15 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 265 mg | |||
| Cholesterol | 98 mg |
Ingredients
- Ingredients
- 4 Chicken breasts
- salt
- peppers
- 2 Tbsps olive oil
- 5 ozs Arugula
- 1 pc Cheddar cheese (about 2 oz.)
- 4 Whole-wheat tortillas
- 4 Tbsps Cream cheese (0.2% fat)
- 4 tsps lemon juice
Preparation steps
Rinse chicken breast with cold water, pat dry, and season with salt and pepper. Drizzle with oil and place on a baking sheet or grill pan. Cook in a preheated oven at 400°F for about 10 minutes.
Rinse arugula and spin dry. Cut cheddar into thin sticks.
Remove chicken fillets from the oven, let cool and cut into strips.
Warm tortillas according to package instructions. Spread tortilla with cream cheese and cover with arugula, cheese and chicken strips, sprinkle with lemon juice and season with salt and pepper. Roll tortillas around filling and cut each in half. Arrange chicken wraps on a plate and serve.
