Whole wheat tortilla wraps

Name: Whole wheat tortilla wraps
Yield: 6

Nuts Free Diet

It is usually followed when someone is allergic to nuts.
Low in Sugars Diet

Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

15 minutes

Ηands on
6

Portion(s)
1

Difficulty
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Ingredients

6 whole wheat tortillas

1^st filling

1 slice smoked turkey
1 slice of cheese, low fat
100 g cottage cheese
1 cucumber, thinly sliced
1 tomato, cut into slices

Calories: 137 kcal, Carbs: 15 g, Fat: 4.9 g, Protein: 6.7 g

2^nd filling

150 g cream cheese, low fat
1 chicken breast, roasted of boiled, thinly sliced
1 carrot, grated
50 g corn, canned
2 lettuce leaves

Calories: 167 kcal, Carbs: 17 g, Fat: 5 g, Protein: 12 g

3^rd filling

1 ripe avocado
150 g smoked salmon
1 boiled egg

Calories: 199 kcal, Carbs: 14 g, Fat: 11 g, Proetin: 10 g

Method

On 1 tortilla, spread 2 teaspoons of cottage cheese, add 1 slice of cheese (cut in half), 1 slice of turkey (cut in half), 2 slices of tomatoes and 3 cucumber slices. Wrap and set aside.
On the 2nd tortilla, spread 1 tablespoon of cream cheese, add some corn, the carrot, a lettuce leaf (with the center stem removed), and the chicken. Wrap and set aside
On the 3rd tortilla, add the avocado (cut into 1 cm slices), a slice of salmon or the avocado and the egg (cut into 1 cm slices). Wrap and set aside.

To assemble

Cut each tortilla wrap in half using a serrated knife. You should have 6 tortilla halves which will be used as “little cars”.
For each half tortilla, you will need 4 thin slices of cucumber which means you will need 24 cucumber slices total which will be used as “wheels”!
Instead of using toothpicks to hold everything together you will be using carrot strips. Insert one carrot strip in the front part of the each tortilla half and another in the back part of each tortilla half.
Insert a cucumber slice on the edge of each carrot strip, piercing it in the soft part. You should have 6 little “cars”.
Serve with lettuce leaves, carrot strips and cucumber strips.

Tip

The nutrition information refers to the 3rd filling.

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Rating

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Nutritional
Chart

Nutrition information per portion

199

Calories (kcal)

10 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

10.8

Total Fat (g)

15 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.4

Saturated Fat (g)

12 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

14.1

Total Carbs (g)

5 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.3

Sugars (g)

1 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

10.2

Protein (g)

20 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.4

Fibre (g)

9 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.2

Sodium (g)

20 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by

Print 21342647a92839ae6c6d3fdafebfbdcd2f7bef3ac3b0f8e39a94dea55f0a4fdc

Ingredients

6 whole wheat tortillas

1^st filling

1 slice smoked turkey
1 slice of cheese, low fat
100 g cottage cheese
1 cucumber, thinly sliced
1 tomato, cut into slices

Calories: 137 kcal, Carbs: 15 g, Fat: 4.9 g, Protein: 6.7 g

2^nd filling

150 g cream cheese, low fat
1 chicken breast, roasted of boiled, thinly sliced
1 carrot, grated
50 g corn, canned
2 lettuce leaves

Calories: 167 kcal, Carbs: 17 g, Fat: 5 g, Protein: 12 g

3^rd filling

1 ripe avocado
150 g smoked salmon
1 boiled egg

Calories: 199 kcal, Carbs: 14 g, Fat: 11 g, Proetin: 10 g

Nutritional
Chart

Nutrition information per portion

199

Calories (kcal)

10 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

10.8

Total Fat (g)

15 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.4

Saturated Fat (g)

12 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

14.1

Total Carbs (g)

5 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.3

Sugars (g)

1 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

10.2

Protein (g)

20 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.4

Fibre (g)

9 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.2

Sodium (g)

20 %