Mozzarella Wraps with Arugula and Onion Chutney
Healthy, because
Even smarter
Nutritional values
Arugula is particularly rich in folic acid. Together with vitamin B6 and vitamin B12, it supports the breakdown of the amino acid homocysteine, which is a risk factor for atherosclerosis. Folic acid is particularly important for women trying to have children or during pregnancy.
If you want to add more crunch, add some more walnuts to the filling. For more aroma, roast them in a pan for 2-3 minutes without fat, let them cool down, and sprinkle over the arugula.
(Percentage of daily recommendation)
| Calorie | 441 cal. | (21 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 10.5 μg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 294 mg | (7 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 13 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the chutney
- 5 onions
- 4 Tbsps olive oil
- 1 tsp sugar
- 5 ozs dry Red wine
- 2 tsps sweet paprika
- 2 Tbsps balsamic vinegar
- salt
- peppers (from the mill)
- For the wraps
- 3 ½ ozs Arugula
- 7 ozs Mozzarella
- 4 Tortillas
- 4 Tbsps cream cheese
Preparation steps
For the chutney: Peel and halve the onions and cut into thin rings. Sauté the onion in oil and sprinkle with sugar. Caramelize until light brown. Deglaze with the wine and allow to reduce until almost all the liquid has evaporated. Add the paprika, balsamic vinegar, salt, and pepper. Allow to cool.
For the wraps: Rinse the arugula and shake dry. Fold into 4 bundles. Cut the mozzarella into 1/4 inch slices. Heat the tortilla in a pan briefly. Spread thinly with cream cheese and season with salt and pepper. Place the arugula in about a 1 1/2 inch wide strip. Distribute the mozzarella slices on top.
Transfer the chutney onto the mozzarella and distribute about 1/4 inch thick. Fold over the ends of the tortillas and roll up the warp. Cut in half diagonally in half.
To serve: Wrap each in parchment or wax paper and tie each with a piece of yarn or thin cord. Serve with arugula.
