Chicken Tortilla Wrap with Oranges and Peppers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 267.6 μg | (446 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.6 mg | (155 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 167 μg | (56 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 139 mg | (146 %) | ||
| Potassium | 1,360 mg | (34 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 254 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 14 g |
Ingredients
- For the tortilla dough and filling
- 160 grams Pastry flour
- 1 pinch salt
- 2 Chicken breasts
- 1 Tbsp vegetable oil
- 1 green Bell pepper
- 3 Tomatoes
- 2 Oranges
- 4 Lettuce
- salt
- freshly ground peppers
- 3 Tbsps Whipped cream
- also
- 2 Tbsps coarsely grated Cheddar cheese
- 1 Tbsp scallions
Preparation steps
Use 4 flour tortillas from a package or follow steps to prepare four tortillas.
For the tortillas, mix flour and salt in a bowl. Add 100 ml (approximately 3 ounces) water and stir together with flour and salt. Knead with hands until smooth and let rest for about 15 minutes. Divide dough into 4 equal portions. On a floured surface, roll out dough portions into flat tortillas, each about 15 cm (approximately 6 inches).
In a non-stick pan, toast tortillas on each side for about 1 minute, until dark brown spots appear. Keep warm.
If using packaged tortillas, warm in preheated oven at 250°C (approximately 480°F).
Season chicken breasts with salt and pepper. Heat oil in a pan and cook chicken on each side for about 5 minutes. Set aside and keep warm.
Rinse peppers, drain and wipe dry and halve and remove seeds and cut into cubes.
Blanch tomatoes, drain, peel and remove seeds and cut into cubes. Mix tomatoes and peppers. With a sharp knife, peel oranges and remove segments and remove skin, pith and membrane. After segments are removed, squeeze out juice from remaining orange sections. Rinse lettuce leaves, shake dry and cut into strips.
Cut chicken breast into cubes and mix with tomatoes, peppers, orange segments and lettuce.
Mix sour cream and 2 tablespoons orange juice and season with salt and pepper and mix with chicken filling ingredients.
Place chicken filling on tortilla and season with pepper and roll tortilla.
Garnish with cheddar and chives and serve immediately.
