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Filled Tortilla Wraps

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Filled Tortilla Wraps
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
514
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie514 kcal(24 %)
Protein25.81 g(26 %)
Fat25.2 g(22 %)
Carbohydrates47.64 g(32 %)
Sugar added0 g(0 %)
Roughage5.88 g(20 %)
Vitamin A107.65 mg(13,456 %)
Vitamin D0.13 μg(1 %)
Vitamin E2.89 mg(24 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.23 mg(21 %)
Niacin13.09 mg(109 %)
Vitamin B₆0.54 mg(39 %)
Folate85.33 μg(28 %)
Pantothenic acid1.31 mg(22 %)
Biotin6.01 μg(13 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C15.32 mg(16 %)
Potassium639.73 mg(16 %)
Calcium136.06 mg(14 %)
Magnesium64.1 mg(21 %)
Iron1.73 mg(12 %)
Iodine6.89 μg(3 %)
Zinc1.89 mg(24 %)
Saturated fatty acids6.49 g
Cholesterol50.58 mg
Author of this recipe:

Ingredients

for
4
Ingredients
1
onion (finely diced)
3 tablespoons
1 tablespoon
cup
1 ⅔ cups
½ cup
Kidney bean (tin, drained)
2
Chicken breasts (approx. 120 g each)
1
1 teaspoon
2
tomatoes (quartered, deseeded and sliced)
4
½ cup

Preparation steps

1.
Preheat the oven to 240°C (220°C in a fan oven), 475°F, gas 9 and line a baking tray with grease-proof paper.
2.
Fry the onion in 1 tbsp hot oil until translucent. Add the tomato purée, fry together briefly, stir in the rice and add the stock. Cover and simmer for around 20 minutes until cooked. Once cooked, add the beans to the rice and season to taste.
3.
Meanwhile, season the chicken breasts with salt, ground black pepper and chilli powder. Fry in 2 tbsp hot oil in a non-stick frying pan for 6-8 minutes until golden brown. Cool slightly and slice or cut into pieces.
4.
Mash the avocado well and season to taste with lemon juice and salt.
5.
Divide the rice, chicken, tomatoes and guacamole between the tortillas and sprinkle with cheese. Roll up and place on the baking tray with the join at the bottom. Bake in the oven for around 5 minutes until the cheese begins to melt. Remove from the oven and serve.