Main course€€
Chicken Tortillas with Refreshing Yogurt Sauce
Nutritious tortillas with chicken and fresh vegetables offer a perfect balance of flavors and energy for an active day.
Prep time
20 min
Cook time
20 min
Total time
40 min
Servings
4
Recipe
Main ingredients
Chicken, breast, boneless, skinless, raw
500 gTortilla, wheat flour, shelf stable
4 largeOnions, red, raw
1 mediumPeppers, bell, red, raw
1 mediumPeppers, bell, yellow, raw
1 mediumCorn, sweet, yellow, canned, vacuum pack, no salt added
150 gBeans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed
100 gOil, olive, extra virgin
1 tbspMarinade for the meat
Spices, pepper, red or cayenne
1 tspSpices, garlic powder
0.5 tspSpices, caraway seed
0.5 tspSalt, table, iodized
1 pinchSalt, table, iodized
Lime juice, raw
0.5 mediumYogurt sauce
Yogurt, Greek, plain, whole milk
180 gGarlic, raw
1 cloveChives, raw
1 tbspLemon juice, raw
1 tspPer servingTotal
Calories:299.6 kcal1198.5 kcal
Protein:36.2 g144.6 g
Carbohydrates:20.9 g83.4 g
Fiber:4.5 g17.9 g
Water:233.2 ml932.8 ml
Fat:9.2 g36.6 g
Micronutrients
Sugar:7 g28 g
Saturated fat:2.2 g8.8 g
Cholesterol:96.8 mg387.1 mg
Sodium:179.6 mg718.4 mg
Potassium:776.5 mg3106 mg
Calcium:84.4 mg337.5 mg
Iron:1.5 mg5.8 mg
Magnesium:66.2 mg264.9 mg
Zinc:1.6 mg6.4 mg
Phosphorus:411.7 mg1646.8 mg
Vitamin C:47.6 mg190.3 mg
Vitamin A:83.8 µg335.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:0.4 µg1.4 µg
Instructions
1
Cut the chicken breasts into thin strips. In a bowl, mix them with olive oil, lime juice, smoked paprika, cumin, garlic powder, salt and pepper. Let sit for at least 10 minutes so the flavors combine.
2
In the meantime, prepare the sauce and vegetables. While the meat is marinating, mix the Greek yogurt, crushed garlic, lemon juice, herbs and salt in a smaller bowl. Cut the onion and bell pepper into thin strips.
3
Heat a pan over medium-high heat. Add the marinated chicken and cook for 5–7 minutes until golden brown and fully cooked through. Transfer the meat to a plate.
4
Sauté the vegetables. In the same pan (don't wash it, to preserve the flavor of the spices), add the sliced onion and bell pepper. Sauté for 3–4 minutes – the vegetables should remain slightly crunchy ("al dente"). Finally, stir in the corn and beans and heat through quickly. Return the meat to the pan and mix.
5
Quickly warm the tortillas in a dry pan (10-15 seconds on one side) or wrap them in a damp cloth and place in the microwave for 10-20 seconds to make them pliable.
Spread a spoonful of yogurt sauce on each tortilla, add the chicken and vegetable mixture, and roll up tightly. Serve immediately.
6
Place the prepared chicken and vegetable mixture in the center of the warm tortilla. Be careful not to overfill it all the way to the edge.
7
Wrapping (Burrito technique):
Fold the left and right edges of the tortilla toward the center (over the filling).
Fold the bottom of the tortilla over the filling and side edges.
Roll the whole thing tightly upward to form a closed "package".
8
For a crispy finish, cook the tortilla using one of the following methods:
1.) In a pan: Heat a pan (without oil) and cook the tortillas for 2 minutes on each side, starting with the side where the seam is (so it seals).
2.) In the oven (for larger quantities): Place the folded tortillas on a baking tray and bake for 10 minutes at 200 °C.
3.) In a toaster: Use a contact grill for a quick and crispy crust.
9
Once the tortilla is cooked, serve it with the previously prepared yogurt sauce, for freshness.
Nutritional benefits
The synergy of vitamin C from fresh bell pepper and iron from red beans in this meal significantly improves oxygen absorption in the blood, naturally reducing fatigue and boosting energy levels more effectively than caffeine.
Similar recipes
46 g
16 g
65 g
About the author
Andrejka Poljak
Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.
Share your opinion
0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.