Spinach-Chicken Wraps
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!
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 16.8 μg | (37 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 718 mg | (18 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 182 mg |
Ingredients
- 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
Preparation steps
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.
Meanwhile, rinse and dry the spinach .
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.
Rinse the chicken breasts, pat dry and cut into long, thin strips.
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.
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.
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.
Remove the wrap and place on a plate. Repeat with remaining oil and batter to make 3 more wraps. Stack all on a plate.
Stir the spinach leaves into the carrot mixture and let spinach cook down
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.
Halve the wraps and wrap each half in waxed paper for a packed lunch.