Turkey and Veggie Wrap
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 50 min.
Ready in
Calories:
437
calories
Calories
Nutritional values
1 piece contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 437 cal. | (21 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 266.7 μg | (445 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 993 mg | (25 %) | ||
| Calcium | 347 mg | (35 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 46 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1.333 cups Whole wheat flour
- 1 Tbsp lemon juice
- 3 Tbsps olive oil
- Tabasco sauce
- 4 Lettuce
- 4 slices Turkey ham
- 2 Tomatoes (seeds removed, cut into strips)
- ⅔ cup Cheddar cheese (grated)
- 1 Red onion (chopped)
Preparation steps
1.
Mix the flour, with a pinch salt and 100 ml lukewarm water and knead until a soft dough is formed and it is no longer sticky (add a little more water, if needed). Cover and allow to rest for 15 minutes.
2.
Next divide the dough into 4 equal pieces. Roll out on a floured work surface into circle approx. 20 cm / 8 inch.
3.
Dry-fry in a non-stick skillet until dark brown speckles appear on both sides. Keep the wraps warm.
4.
Mix the lemon juice with the olive oil, a few drops of Tabasco, salt and ground black pepper to make a salad dressing.
5.
Cover the wraps with lettuce, ham, tomatoes, Cheddar and onions and drizzle with the dressing.
6.
Roll up and serve cut in halves.
