Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Wraps with Chicken, Lettuce and Avocado
- Ingredients
- 2 ripe Tomatoes
- 2 red onions
- 500 grams cooked Chicken breasts
- 6 Lettuce
- ½ Cucumber
- 1 ripe Avocado
- 1 Tbsp lemon juice
- salt
- cayenne pepper
- 4 Whole-wheat tortillas (20 cm diameter)
Rinse the tomatoes, quarter, remove seeds and cut into small cubes. Peel onions and cut into narrow strips. Cut chicken into bite-sized pieces. Rinse lettuce, spin dry and tear leaves into bite-sized pieces. Rinse the cucumber, halve and cut into thin slices.
Halve avocado, remove the seed, scoop the flesh out of the shell into a bowl, mash with a fork and season with lemon juice, salt and cayenne pepper.
Heat tortillas according to package instructions, spread with avocado cream and top with tomatoes, onions, cucumbers, lettuce and chicken. Roll, halve, and arrange on 4 plates.
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
Healthy, because
The great rolls are not only perfect to take away, but score points with valuable protein, complex carbohydrates and relatively little fat. In addition, avocado contributes valuable unsaturated fatty acids from which the heart and blood vessels benefit. Lettuce provides folate, which promotes cell growth.
Even smarter
Do you prefer vegetarian? Then replace the chicken breast with finely chopped falafel. The vegetarian dumplings are traditionally made from chickpeas and are an integral part of oriental cuisine.