Chicken Wrap

Good nutritional profile

Flour tortilla rolled around grilled chicken, salad and sauce.

Chicken Wrap — photo 1

A chicken wrap is a large flour tortilla rolled around sliced grilled chicken breast, lettuce, tomato and cucumber, with a sauce of yogurt and mayonnaise. It is high in protein and moderate in fat; the refined-flour tortilla supplies most of the carbohydrate and much of the sodium. A yogurt-based sauce keeps it lighter than mayonnaise alone, and a whole-wheat tortilla adds fiber.

High protein

Macronutrients Distribution

Protein: 14g (39.0%)
Fat: 6.9g (19.2%)
Carbs: 15g (41.8%)
Fiber: 1.4g

Basic Nutritional Info

NutrientValueDV
Protein14g25.0%
Fat6.9g9.9%
Carbs15g5.0%
Simple Sugars5.25gEstimate
Complex Carbs8.35gEstimate
Fiber1.4g5.6%
Water63g2.5%
Calories1798.0%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
30

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.68g8.4%
Monounsaturated2.26g9.0%
Polyunsaturated2.18g16.8%
Omega-30.654gEstimate
EPA1mg0.1%
DHA2mg0.2%
Omega-61.526gEstimate
Trans0.02g1.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C2.71mg
Vitamin E0.6mg
Selenium17.3mcg

Vitamins

VitaminAmountUnitDV
vitamin A36.7mcg4.1%
vitamin B10.109mg9.1%
vitamin B20.124mg9.5%
vitamin B34.37mg27.3%
vitamin B60.324mg19.1%
vitamin B919.2mcg4.8%
vitamin B120.141mcg5.9%
vitamin C2.71mg3.0%
vitamin D0.006 (0 IU)mcg0.0%
vitamin E0.602mg4.0%
vitamin K14.6mcg12.2%

Minerals

MineralAmountUnitDV
calcium54mg5.4%
iron0.666mg3.7%
magnesium22.9mg5.7%
phosphorus170mg24.3%
potassium253mg9.7%
sodium344mg15.0%
zinc0.553mg5.0%
copper0.061mg6.8%
manganese0.189mg8.2%
selenium17.3mcg31.5%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 459mg65.6%176%
Isoleucine 623mg44.5%128%
Leucine 1070mg39.2%108%
Lysine 1137mg54.1%146%
Methionine 478mg45.5%128%
Phenylalanine 1026mg58.6%154%
Threonine 561mg53.4%138%
Tryptophan 165mg58.9%154%
Valine 672mg36.9%103%

Compare with other products

Values per 100 g

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Allergens

GlutenDairyEggs

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Main Difficulty: Easy Servings: 4 Total: 35 min

Ingredients

  • Chicken breasts, skinless 500 g
  • Olive oil 1 tbsp
  • Paprika 1 tsp
  • Lemon juice 2 tbsp
  • Garlic 1 clove
  • Greek yogurt 80 g
  • Mayonnaise 2 tbsp (30 g)
  • Large flour tortillas (25 cm) 4
  • Romaine lettuce 60 g
  • Tomato 1 medium (100 g)
  • Cucumber 60 g
  • Red onion 20 g
  • Salt and black pepper to taste
Prep
20 min
Cook
15 min

Instructions

  1. 1

    Flatten the chicken breasts to an even thickness of about 1.5 cm and coat them with the olive oil, paprika, 1 tbsp of the lemon juice, salt and pepper.

  2. 2

    Heat a grill pan over medium-high heat and cook the chicken for 5-6 minutes per side, until the center reaches 74C.

  3. 3

    Rest the chicken for 5 minutes, then slice it into thin strips.

  4. 4

    Stir the yogurt, mayonnaise, grated garlic and remaining lemon juice together with a pinch of salt.

  5. 5

    Shred the lettuce and thinly slice the tomato, cucumber and red onion.

  6. 6

    Warm each tortilla in a dry pan for about 1 minute, turning once, so it folds without cracking.

  7. 7

    Spread the sauce over the tortillas, add the salad and chicken, fold in the sides and roll up tightly. Cut each wrap in half to serve.