Chicken tortilla wraps with vegetables

Lunch you can hold in your hands. Works at the office, at school and on the sofa.

⏱ 20 min · serves 2 · World cooking · Mild

572kcal
38 gprotein
59 gcarbs
21 gfat
9 gfibre

Per serving, out of 2. Worked out from the grams of each ingredient using a food database – so it's approximate.

Allergens: Gluten · may contain traces of milk and soya (check the labels)

Ingredients (serves 2)

  • Chicken breast (raw)250 g
  • Wheat tortilla (3 pcs)180 g
  • Bell pepper150 g
  • Tomato150 g
  • Lettuce leaves60 g
  • Avocado100 g
  • Rapeseed / sunflower oil5 g

Also: Garlic, sweet paprika, cumin, lemon juice, salt

Method

  1. Get ready: cut the chicken into thin strips and wash your hands. Cut the pepper into strips and the tomato into slices; wash and dry the lettuce leaves.
  2. Season the chicken with crushed garlic, sweet paprika, cumin and a little salt.
  3. In a frying pan, heat 1 tsp oil (5 g) over medium heat. Cook the chicken for 6–7 min, stirring often, until golden.
  4. Check the chicken: a strip cut in half must not be pink inside, and the juices must run clear. Move it to a plate.
  5. Mash the avocado with a fork, with the lemon juice and a pinch of salt.
  6. If you like, warm the tortillas in a dry frying pan over medium heat for about 1 min (half a minute on each side).
  7. Spread the avocado over the tortillas, then add the chicken, pepper, tomato and lettuce. Roll up tightly and serve.

Tips

  • For a lunchbox, roll the tortilla dry and pack the avocado separately – no soggy wraps.
  • Leftover cooked chicken? Then the wraps take 5 minutes.
  • Want it hotter? Hot sauce or chilli flakes on the chicken.
  • Want it milder? Season the chicken with just sweet paprika and garlic.
  • Want it lighter? One tortilla fewer, more salad.

How much should you actually eat?

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Find this recipe in

LunchDinnerQuick recipesChickenHigh protein

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We haven't tested this recipe in our own kitchen yet – if you spot something off, let us know. Dumpli is a dumpling, not a doctor: for health questions, talk to your doctor.