Low Calorie Lunch

Spinach-Chicken Wraps

with Sesame Seeds and Carrots
5
Average: 5 (1 vote)
(1 vote)
Spinach-Chicken Wraps

Spinach-Chicken Wraps - Refined spring rolls with a fresh, crisp interior. Perfect for your power lunch.

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Health Score:
9,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
364
calories
Calories

Healthy, because

Even smarter

Nutritional values

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!

 

 

1 serving contains
(Percentage of daily recommendation)
Calorie364 kcal(17 %)
Protein33 g(34 %)
Fat12 g(10 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.9 μg(5 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin18.9 mg(158 %)
Vitamin B₆0.8 mg(57 %)
Folate64 μg(21 %)
Pantothenic acid2 mg(33 %)
Biotin16.8 μg(37 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C44 mg(46 %)
Potassium718 mg(18 %)
Calcium165 mg(17 %)
Magnesium109 mg(36 %)
Iron4.6 mg(31 %)
Iodine17 μg(9 %)
Zinc3.1 mg(39 %)
Saturated fatty acids2.3 g
Uric acid232 mg
Cholesterol182 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 cup Whole wheat flour
salt
1 cup water
2 eggs
0.6666 cup Spinach
2 onions
3 carrots
3 Chicken breasts
7 teaspoons Canola oil
1 tablespoon Sesame seeds
0.3333 cup Vegetable broth
How healthy are the main ingredients?
Sesame seedsWhole wheat floursalteggSpinachonion
Preparation

Kitchen utensils

1 Bowl, 1 Whisk, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Mandoline (optional), 1 Peeler, 2 large Non-stick pans (Including 1 with lid), 1 Slotted spatula, 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 Paper towel, 2 Plates, 1 thin Rubber gloves

Preparation steps

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.