Homemade Tortillas with Smoked Salmon and Veggies
Monounsaturated fatty acids and omega-3 fatty acids from avocado and salmon have particularly beneficial effects on the heart and circulation.
Smoked salmon can be omitted for the vegetarian variation of these wraps. Or you can use sliced zucchini instead of salmon and refine the filling with coarsely chopped walnuts.
(Percentage of daily recommendation)
| Calorie | 409 cal. | (19 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 32.1 μg | (54 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.1 μg | (7 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 901 mg | (23 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the tortillas
- 7 ozs Pastry flour
- 2 Tbsps finely chopped parsley
- ½ tsp salt
- 2 Tbsps clarified butter
- Pastry flour (for rolling out)
- For the filling
- ¼ Iceberg lettuce (about 5 oz.)
- 1 carrot
- 2 Avocados
- 2 Tbsps lemon juice
- 3 ½ ozs low-fat Yogurt (0.1% fat)
- 5 ozs thinly sliced Smoked salmon
Preparation steps
For the tortillas: Mix together the flour, salt, parsley, clarified butter and about 5 tablespoons of water. Knead until a smooth, firm dough is formed, adding a bit more water if needed. Wrap with plastic wrap and let stand for 1 hour.
For the filling: Rinse the lettuce, spin dry and cut into thin strips. Peel and grate the carrot. Cut the avocado in half, remove the seed and slice thinly. Drizzle the avocado slices with the lemon juice to prevent browning.
Divide the dough into quarters and roll each quarter out onto a floured surface until about 9 inches in diameter. Cook the tortillas in a hot, dry skillet for about 1-2 minutes on each side. Cover the finished tortillas with a damp cloth or paper towel to keep from drying out.
Spread the yogurt onto the tortillas, then top with lettuce, smoked salmon, avocado and grated carrots. Roll up, cut in half diagonally and serve.