Wraps with Cheese and Peas
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
394
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 435 mg | (11 %) | ||
| Calcium | 243 mg | (24 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 2 Tortillas
- 1 Mozzarella
- 2 Tbsps Parmesan (freshly grated)
- 1 Pear
- 2 Tbsps Peas (frozen)
- Lemon peel
- 1 tsp honey
- 2 Tbsps Watercress
- 1 Tbsp sun-dried tomatoes (in oil)
- 2 Tbsps slivered almonds
- Sea salt
- freshly ground peppers
Preparation steps
1.
Prepare tortillas according to package instructions.
2.
Cut mozzarella into cubes.
3.
Rinse and dry pear, quarter and core, cut into small cubes.
4.
Rinse watercress, pat dry and chop coarsely.
5.
Chop tomatoes finely. Heat butter in a pan and saute tomatoes and peas briefly. Add honey and lemon zest and remove from heat.
6.
Toast flaked almonds in a dry pan until golden brown.
7.
Combine mozzarella with pear, watercress, tomatoes, peas and almonds, season with salt and pepper.
8.
Spread each tortilla with the filling and roll up. Serve immediately or later (good for picnics).
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