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Ingredients

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Spinach-Chicken Wraps

Spinach-Chicken Wraps

with Sesame Seeds and Carrots
50 min.
Time:
364
calories
Calories:
Health Score:
95 / 100
Ingredientsfor  
Ingredients
1 cup Whole wheat flour
salt
1 cup water
2 eggs
0.6666 cup Spinach
2 onions
3 carrots
3 Chicken breasts
7 tsps Canola oil
1 Tbsp Sesame seeds
0.3333 cup Vegetable broth
How healthy are the main ingredients?
Sesame seedsWhole wheat floursalteggSpinachonion
Preparation
1.
Spinach-Chicken Wraps preparation step 1

Whisk together the flour and salt in a bowl. Whisk in water until homogenous. Mix in the milk and then the eggs. Let the batter rest for 20 minutes.

2.

Meanwhile, rinse and dry the spinach . 

3.
Spinach-Chicken Wraps preparation step 3

Peel the onions, halve and cut into thin strips. Peel the carrots, halve crosswise and cut lengthwise into wide strips on a mandoline or with a potato peeler.

4.
Spinach-Chicken Wraps preparation step 4

Rinse the chicken breasts, pat dry and cut into long, thin strips.

5.
Spinach-Chicken Wraps preparation step 5

Heat 2 teaspoons oil in a large non-stick pan. Cook the chicken until browned on both sides, 2-3 minutes. Season with salt. Add sesame seeds and cook, stirring, 1-2 minutes. Transfer the sesame seeds and chicken to a plate.

6.
Spinach-Chicken Wraps preparation step 6

Add 1 teaspoon oil to the pan and briefly sauté onions and carrots. Pour in the broth, cover and cook over low heat, about 10 minutes.

7.
Spinach-Chicken Wraps preparation step 7

Meanwhile, heat 1/2 teaspoon oil in another non-stick pan. Stir the batter again briefly and ladle 1/4 into the pan in an even layer. Cook over medium heat until set, about 2 minutes.

8.
Spinach-Chicken Wraps preparation step 8

Remove the wrap and place on a plate. Repeat with remaining oil and batter to make 3 more wraps. Stack all on a plate. 

9.
Spinach-Chicken Wraps preparation step 9

Stir the spinach leaves into the carrot mixture and let spinach cook down 

10.
Spinach-Chicken Wraps preparation step 10

Put the wraps on a work surface and place 1/4 vegetables and chicken mixture in the center of each. Tuck in two sides, then roll up the wraps from the bottom to the top.

11.
Spinach-Chicken Wraps preparation step 11

Halve the wraps and  wrap each half in waxed paper for a packed lunch.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie364 cal.(17 %)
Protein33 g(34 %)
Fat12 g(10 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Healthy, because

Healthy, because

From hand to mouth does the trick here: the tasty combination brings a particularly favourable mixture of cereals, protein-rich poultry, eggs and vegetables - and although extremely rich in nutrients, it is also pleasantly low in fat!

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