Wholemeal Chicken Tortilla Wraps Recipe

Delicious Mexican flavours - great for lunch or dinner - and so quick and simple to make

  • Whole Grain Goodness

    Prep Time

    10 mins

  • Whole Grain Goodness

    Cook Time

    10 mins

  • Whole Grain Goodness

    Serves

    4

  • Whole Grain Goodness

    Cost Per Serving

    75p - 99p

Nutrition Per Serving

  • Calories423 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat5g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates1g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs60g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars13g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre3.5g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein37g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Whole Grain Goodness

Ingredients

  • 1 tbsp rapeseed oil
  • 4 chicken breasts, sliced (500g)
  • 1 red pepper, sliced
  • 270g jar salsa (available mild or hot)
  • 320g pack 8 wholemeal tortillas
  • To serve: grated Cheddar cheese, shredded lettuce and soured cream

Method

  1. Heat the oil in a large frying pan and fry the chicken for 5 minutes.
  2. Add the pepper and fry for 2-3 minutes.
  3. Stir in the salsa and cook for a further 1 minute.
  4. Meanwhile, warm the tortillas according to pack instructions.
  5. Serve the tortillas topped with a little lettuce then the chicken and sprinkle over some cheese, finishing with soured cream, roll up and serve.

Cooking Tips

  • Replace the chicken with pork or beef or use a hot salsa for an extra kick.

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