Good nutritional profile
Flour tortilla rolled around grilled chicken, salad and sauce.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 14g | 25.0% |
| Fat | 6.9g | 9.9% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 8.35g | Estimate |
| Fiber | 1.4g | 5.6% |
| Water | 63g | 2.5% |
| Calories | 179 | 8.0% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.68 | g | 8.4% |
| Monounsaturated | 2.26 | g | 9.0% |
| Polyunsaturated | 2.18 | g | 16.8% |
| Omega-3 | 0.654 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 1.526 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.71 | mg |
| Vitamin E | 0.6 | mg |
| Selenium | 17.3 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 36.7 | mcg | 4.1% |
| vitamin B1 | 0.109 | mg | 9.1% |
| vitamin B2 | 0.124 | mg | 9.5% |
| vitamin B3 | 4.37 | mg | 27.3% |
| vitamin B6 | 0.324 | mg | 19.1% |
| vitamin B9 | 19.2 | mcg | 4.8% |
| vitamin B12 | 0.141 | mcg | 5.9% |
| vitamin C | 2.71 | mg | 3.0% |
| vitamin D | 0.006 (0 IU) | mcg | 0.0% |
| vitamin E | 0.602 | mg | 4.0% |
| vitamin K | 14.6 | mcg | 12.2% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 54 | mg | 5.4% |
| iron | 0.666 | mg | 3.7% |
| magnesium | 22.9 | mg | 5.7% |
| phosphorus | 170 | mg | 24.3% |
| potassium | 253 | mg | 9.7% |
| sodium | 344 | mg | 15.0% |
| zinc | 0.553 | mg | 5.0% |
| copper | 0.061 | mg | 6.8% |
| manganese | 0.189 | mg | 8.2% |
| selenium | 17.3 | mcg | 31.5% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 459 | mg | 65.6% | 176% |
| Isoleucine | 623 | mg | 44.5% | 128% |
| Leucine | 1070 | mg | 39.2% | 108% |
| Lysine | 1137 | mg | 54.1% | 146% |
| Methionine | 478 | mg | 45.5% | 128% |
| Phenylalanine | 1026 | mg | 58.6% | 154% |
| Threonine | 561 | mg | 53.4% | 138% |
| Tryptophan | 165 | mg | 58.9% | 154% |
| Valine | 672 | mg | 36.9% | 103% |
Values per 100 g
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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.
Heat a grill pan over medium-high heat and cook the chicken for 5-6 minutes per side, until the center reaches 74C.
Rest the chicken for 5 minutes, then slice it into thin strips.
Stir the yogurt, mayonnaise, grated garlic and remaining lemon juice together with a pinch of salt.
Shred the lettuce and thinly slice the tomato, cucumber and red onion.
Warm each tortilla in a dry pan for about 1 minute, turning once, so it folds without cracking.
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.