Chicken Wrap with Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 218 cal. | (10 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 30.2 μg | (50 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 502 mg | (13 %) | ||
| Calcium | 34 mg | (3 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the salsa
- 1 Tbsp olive oil
- 1 Tbsp Lime juice
- freshly ground peppers
- 2 Tomatoes (150 g)
- 1 pc green Bell pepper (25 g)
- 1 large garlic clove
- 1 small red onion
- salt
- 1 pinch sugar
- 1 tsp Tabasco sauce
- For the filling
- ½ red Bell pepper
- ½ yellow Bell pepper
- 1 onion
- ½ bunch cilantro (about 20 g)
- 1 garlic clove
- 1 Tbsp olive oil
- 1 Tbsp lemon juice
- salt
- freshly ground peppers
- 180 grams Chicken breasts
- For Wraps
- 50 grams Cornmeal
- 50 grams Pastry flour
- ½ tsp salt
Preparation steps
For the salsa, rinse and quarter the tomatoes. Remove the seeds and finely dice. Rinse the peppers, remove the seeds, and finely dice. Peel the garlic and pass through a press. Peel and finely dice the onion. Mix the tomatoes, onions, peppers, and garlic. Mix in the tabasco, oil, and sugar, then season to taste with salt and pepper.
For the wraps, mix all the ingredients with 60-75 ml (approximately 2 - 2 1/2 ounces) of lukewarm water to form a soft dough. Cover and let rest for 20 minutes. Divide the dough into 5 equal balls, and roll them out on a floured surface to a diameter of 15 cm (approximately 6 inches). Cook them in a non-stick frying pan for 1 minute on each side. Keep in a 50°C (approximately 125°F) oven to stay warm.
For the filling, rinse and halve the peppers. Remove the seeds and membranes, and julienne lengthwise. Peel, halve, and julienne the onions. Rinse and dry the cilantro. Peel the garlic and finely chop. Cut the chicken in 8 cm (approximately 3 inches) long and 2-3 cm (approximately 3/4 - 1 inch) wide strips. Heat the oil in a pan, and sauté the garlic, peppers, and onions. Season with salt and pepper, and drizzle with lemon juice. Add the chicken and cilantro, and toss to combine. Add to the wraps, top with the salsa, and serve hot.
