Prosciutto, Pear and Goat Cheese Wraps
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 |
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)
Preparation steps
Chop walnuts coarsely and toast in a dry skillet until light brown.
Squeeze 1 teaspoon juice from lemon half. Rinse pear, halve and remove the seeds with a small spoon.
Cut pear into thin sticks and stir immediately with the lemon juice.
In a bowl, stir goat cheese with yogurt until smooth, then season with salt and pepper.
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.
Layer tortillas with prosciutto.
Top evenly with nuts and pears.
Roll up each tortilla and wrap tightly in plastic; twist the ends of the plastic wrap to secure. Refrigerate for 20 minutes.
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.