Chicken wrap
A quick and healthy snack for a busy day.
Contents
- 4 tortillas
- 150 g chicken fillet
- 1 clove garlic
- 4 tbsp mayonnaise
- cherry tomatoes
- fresh cucumber
- Frillice lettuce
- garden rocket
- canned pineapple (optional)
- a pinch of salt
- a pinch of pepper
Use
- Oak leaf lettuce
Oak leaf lettuce
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This lettuce has a dark red shade and oak leaf-shaped leaves, which make it highly decorative and great for adding a touch of colour to salads. Can also be used for garnishing sandwiches. It is rich in vitamins and minerals, and has a strong and slightly bitter taste. The leaves are tastiest when used young.
Storage tips
Oak leaf lettuce is best stored in a regular refrigerator, as its ideal storage temperature is between +4 and +8 °C. For longer storage, keep the plant moist.
- Cut frillice
Cut frillice
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Frillice is a variety of iceberg lettuce with thicker and more closely packed leaves and broader stems than regular leaf lettuce. Its colour is a deeper shade of green and it is also a fair bit crunchier. Thanks to its stronger leaves, frillice stays fluffier in mixed salads and is not as quick to collapse. It is also great for making hot sandwiches. Highly decorative when used for garnishing snack platters or as the base layer of a snack tray.
Storage tips
Cut frillice is best stored between +4 and +8 °C. Keep in the refrigerator. Cut frillice is best used immediately, as even when kept in the refrigerator, it will wilt within a few days.
- Cucumber
Cucumber
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Cucumbers are low in calories and offer many health benefits, making them great for daily consumption. To ensure maximum freshness and nutritional benefits, you should always choose locally produced cucumbers.
Provides a quick boost of energy. Cucumbers are rich in vitamin B, which helps nourish the brain and improve your mood. If you need a quick pick-me-up, grab a fresh cucumber.
Hydrates the body, helps you lose weight and promotes healthy digestion. Cucumbers are low in calories and have a 95% water content. This helps hydrate your body, manage you weight, flush out toxins, and promotes healthy digestion. Avoid peeling your cucumbers, as cucumber peel is a good source of vitamin C.
Helps care for your skin and hair. Cucumber peel can be used instead of aloe for alleviating skin irritation or sunburn. If your eyes are puffy in the morning, placing a slice of cucumber or cucumber peel on your eyelids will help reduce the swelling. Fresh cucumber juice is great for rinsing your hair after washing. It makes your hair stronger and reduces the risk of hair loss.
Helps keep blood pressure under control and reduces cholesterol levels. It has been scientifically proven that compounds known as sterols contained in cucumber help lower cholesterol. Fibre, potassium, and magnesium help keep your blood pressure stable.
Fortifies joints and reduces arthritis pain. Cucumbers are an excellent source of silicon dioxide, which helps alleviate joint problems by strengthening connective tissues. Cucumber juice mixed with carrot juice relieves gout and arthritis pain by helping lower uric acid levels in the body.
Freshen your breath. Hold a slice of cucumber against the roof of your mouth for 30 seconds – the compounds contained in the cucumber kill the odour-producing bacteria in your mouth.
Helps prevent headaches and hangovers. Eating a bit of fresh cucumber after a night of partying provides your body with the sugar, vitamin B and liquids necessary for reducing the risk of developing a headache the morning after.
To relieve heartburn, eat a couple of slices of cucumber with every meal.
Before showering, rub the surface of your bathroom mirror with a slice of cucumber to prevent the mirror from misting up.
Storage tips
Plastic-wrapped Grüne Fee cucumbers are best stored between +12 and +14 °C. Due to the high water content of cucumbers, keeping them in a warm location will slowly cause the water to evaporate and the cucumbers to become shrivelled. While cucumbers are sensitive to cold, it is still better to keep them in the refrigerator than in a warm location.
Note! Avoid storing cucumbers next to bananas or citrus fruits: this will trigger chemical reactions that can cause cucumbers to yellow and spoil rapidly. Sour varieties of apples and tomatoes can also have the same effect. Therefore, you should keep cucumbers separately from these fruits for a significantly longer shelf life.
- Leaf lettuce
Leaf lettuce
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Mild, juicy, and soft to the bite. Best used as the main ingredient in a fresh salad. Flavour with various dressings, e.g. balsamic vinegar. Top tip: adding a dash of oil helps the body absorb the fat-soluble vitamins found in the lettuce. Leaf lettuce is perfect on top of a sandwich, in a smoothie, or for garnishing a range of dishes. Leaf lettuce, similarly to cucumber, is rich in water, with a solid content of only 5–7%, which is distributed more or less equally between carbohydrates, proteins, fibre, and minerals. The low calorie content makes leaf lettuce ideal for anyone looking for a healthy meal that helps you maintain a desirable weight: leafy greens are very filling and great for staving off hunger without piling on the pounds. But the list of benefits does not end there. Leaf lettuce is rich in minerals, including potassium, calcium, magnesium, phosphorus, and even iron. It also offers an abundance of group B vitamins, fat-soluble vitamins, and carotenoids, which the body converts into vitamin A.
Storage tips
Potted leaf lettuce lasts longest when kept between +4 and +8 °C. This means storage is easiest in a cool place, such as a pantry or refrigerator. For longer storage, you should also lightly water the plant once a day. You can keep the pot in a glass of water, but cool conditions are still recommended. Will also keep well on the kitchen table or a window sill if watered properly, though not quite as long as when kept cool.
- Garden rocket
Garden rocket
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The slightly bitter and mustard-like flavour of this leafy herb makes it perfect for use in fresh salads, e.g. when combined with mild-flavoured leaf lettuce and feta or mozzarella. Excellent addition to pizzas, omelettes or steaks, as well as for making pesto. Young leaves have a flavour reminiscent of garden cress, mustard, and nuts. Also used medicinally as a source of vitamin C and promoter of healthy digestion.
Storage tips
It is best stored between +4 and +8 °C. This means rocket is easiest to store in a cool temperature-controlled space, such as a pantry or a refrigerator. For longer storage, you should also lightly water the plant once a day. You can keep the pot in a glass of water, but cool conditions are still recommended. Warmth leads to faster decay.
Preparation
Cut the chicken fillet into small cubes and fry on a hot pan with the crushed garlic. Season with salt and pepper.
Cut the cherry tomatoes into wedges, the cucumber into sticks, and the pineapple into chunks. Spread the tortillas with the mayonnaise, then add the torn lettuce, garden rocket, tomatoes, cucumber, pineapple, and fried chicken. Top with a dash of extra mayonnaise. Season with black pepper and fold the tortilla into a wrap. Serve immediately.
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