Prosciutto, Pear and Goat Cheese Wraps
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Prosciutto, Pear and Goat Cheese Wraps - The crisp and piquant roll makes a refined snack
Healthy, because
Even smarter
Nutritional values
These walnuts contain many unsaturated fatty acids and vitamin E, which has a positive effect on blood fat levels, blood vessels, the heart, and brain performance.
Wrap a few leaves of arugala and radicchio in the wrap, making the snack richer in vitamins, fiber, and secondary plant substances.
(Percentage of daily recommendation)
Calorie | 329 cal. | (16 %) | ||
Protein | 13 g | (13 %) | ||
Fat | 19 g | (16 %) | ||
Carbohydrates | 24 g | (16 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 3 g | (10 %) |
Vitamin A | 0.2 mg | (25 %) | ||
Vitamin D | 0.1 μg | (1 %) | ||
Vitamin E | 1.3 mg | (11 %) | ||
Vitamin K | 14.8 μg | (25 %) | ||
Vitamin B₁ | 0.3 mg | (30 %) | ||
Vitamin B₂ | 0.2 mg | (18 %) | ||
Niacin | 3 mg | (25 %) | ||
Vitamin B₆ | 0.3 mg | (21 %) | ||
Folate | 26 μg | (9 %) | ||
Pantothenic acid | 0.4 mg | (7 %) | ||
Biotin | 4.7 μg | (10 %) | ||
Vitamin B₁₂ | 0.5 μg | (17 %) | ||
Vitamin C | 5 mg | (5 %) | ||
Potassium | 268 mg | (7 %) | ||
Calcium | 73 mg | (7 %) | ||
Magnesium | 42 mg | (14 %) | ||
Iron | 1.1 mg | (7 %) | ||
Iodine | 5 μg | (3 %) | ||
Zinc | 1 mg | (13 %) | ||
Saturated fatty acids | 6.7 g | |||
Uric acid | 50 mg | |||
Cholesterol | 41 mg | |||
Complete sugar | 6 g |
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Ingredients
- Ingredients
- 2 ozs Walnut
- ½ lemon
- 1 ripe Pear
- 4 ozs fresh Goat cheese
- 2 Tbsps Yogurt (low-fat)
- salt
- peppers
- 3 Tortillas (preferably whole-grain)
- 4 ozs Prosciutto (in thin slices)
- Arugula (and radicchio)
Kitchen utensils
Preparation steps
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Chop walnuts coarsely and toast in a dry skillet until light brown.
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Squeeze 1 teaspoon juice from lemon half. Rinse pear, halve and remove the seeds with a small spoon.
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Cut pear into thin sticks and stir immediately with the lemon juice.
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In a bowl, stir goat cheese with yogurt until smooth, then season with salt and pepper.
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Heat tortillas in a preheated oven at 175°F until slightly warm. Place each tortilla on a large piece of plastic wrap and spread with a thin layer of the goat-cheese mixture.
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Layer tortillas with prosciutto.
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Top evenly with nuts and pears.
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Roll up each tortilla and wrap tightly in plastic; twist the ends of the plastic wrap to secure. Refrigerate for 20 minutes.
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Remove plastic wrap and cut each tortilla into individual pieces. Rinse arugula and radicchio, spin dry and cut radicchio into thin strips. Serve the wraps with arugula and radicchio.