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Quick Tortillas/Capati Rolls

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Submitted by happyzhangbo

This is a low-fat recipe, and very healthy and tasty!

YIELD

10 servings

PREP

15 min

COOK

25 min

READY

40 min

Ingredients

For the filling
350 3.5E+2
GRAMS GRAMS CHICKEN
fillet
2 3E+1
TABLESPOONS ML TACO SEASONING MIX
about 3/4 package *
2 2
LARGE LARGE ONIONS
chopped
1 1
EACH EACH SWEET RED BELL PEPPERS
green - chopped *
3 3
EACH EACH TOMATOES
ripe - chopped
3 45
TABLESPOONS ML CORIANDER
chopped leaves
4 6E+1
TABLESPOONS ML MINT LEAVES
chopped
For the garnishing;
1 1
X X LETTUCE
for lining the base, as needed *
5 75
TABLESPOONS ML CHEESE
strong, grated, you can use light cheese or omit it
1 1
X X SOUR CREAM, LIGHT
as needed *

Directions

Firstly fry the onions and garlic in some olive oil.

Add the chicken strips and seasonings.

Add 2- 3 tbps water.

Dish up and keep aside

Salsa

In a separate bowl mix in all the chopped tomatoes, onions, green pepper, coriander and mint leaves.

Squeeze in the lime when about to serve or it may get too watery.

Salt, pepper and paprika or chilli powder as desired.

I omitted all these and yet it is flavourful.

To assemble:

Place a piece of lettuce (if desired) on the base of tortilla.

Add salsa horizontally in a long row.

Now add some chickenon top of that.

Finish off by sprinkling cheese.

To seal and make it more tasty, spread sour cream over rest of the tortilla base and roll up tightly.

Cut into half and wrap partly so you can hold the roll and eat without the fillings falling out.

Once prepared, it is easy for anyone to prepare their own tortilla roll.

Guacamole made easy is simply mashing the soft avocade and mixing in a bit of mayonnaise or salad cream/sour cream.

Season to taste.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 112g (4.0 oz)
Amount per Serving
Calories 108 36% from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 35mg 12%
Sodium 61mg 3%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 8%
Sugars g
Protein 24g
Vitamin A 11% Vitamin C 13%
Calcium 6% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Low Carb, Low Sodium
 
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