Pita Wraps with Chicken, Chickpeas and Arugula
Pita wraps with chicken, chickpeas and arugula - Power wrap for strong muscles
Healthy, because
Even smarter
Nutritional values
With plenty of vitamin C, arugula plays in the top league as a boost for the immune system. Important: the fresher the leaves, the higher the vitamin content.
If you like, you can also use salmon fillet instead of chicken for the filling. This also fits wonderfully in terms of taste and brings variety and healthy omega-3 fatty acids into play.
(Percentage of daily recommendation)
| Calorie | 617 cal. | (29 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 132.6 μg | (221 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.4 mg | (237 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 858 mg | (21 %) | ||
| Calcium | 234 mg | (23 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 464 mg | |||
| Cholesterol | 99 mg |
Ingredients
- Ingredients
- 22 ozs Chicken breasts
- salt
- peppers
- ½ tsp cayenne pepper
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- 4 Tbsps olive oil
- 8 ozs chickpeas (can; drained weight)
- 7 ozs Yogurt (3.5% fat)
- 2 organic limes (zest and juice)
- 4 whole wheat pita bread
- ½ bunch Arugula
- 4 sprigs Dill
Preparation steps
Rinse chicken and pat dry. Season with salt, pepper, cayenne pepper, cumin and coriander. Heat 2 tablespoons olive oil in a frying pan. Fry chicken breasts on both sides for 6 minutes over medium heat. Remove and let rest.
Meanwhile, rinse chickpeas and drain. Heat 1 tablespoon oil in a frying pan. Fry 1⁄3 of the chickpeas in it for 4 minutes over medium heat.
Place remaining chickpeas in a bowl with yogurt and remaining olive oil. Season with salt, pepper, lime zest and juice.
Lightly toast pita bread on both sides for 2 minutes in a frying pan over medium heat and warm. Cut chicken breast fillet into small cubes and add to yogurt.
Wash the arugula, shake dry, chop and add to the yogurt as well. Mix everything well and spread the filling on the pita breads. Place pita breads on rectangles of light-colored baking paper, roll into wraps with the paper and tie with a piece of kitchen twine. Wash dill and pluck it into small pieces. Garnish wraps with the fried chickpeas and dill.
