Recipes · French · Wraps
French Tacos
One serving has 845 kcal and 49 g protein, and at least a fifth of a woman's daily need of niacin (126%), pyridoxine (116%), selenium (114%), phosphorus (103%), riboflavin (66%) and thiamin (62%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (405 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, egg, gluten, mustard, poultry
Ingredients
- 90 g Tortillas, flour
- 130 g Chicken breast, boneless, skinless, raw
- 100 g Potatoes, russet, raw
- 10 g Vegetable oil
- 40 g Cheddar cheese
- 20 g Milk, whole
- 10 g Mayonnaise
- 5 g Sriracha
Method
- Cut the potato into thin fries and the chicken into strips.
- Heat half the oil in a pan and fry the potato fries for 8-10 minutes, turning, until golden and cooked through; drain and set aside.
- Heat the remaining oil in the same pan and fry the chicken strips for 6-7 minutes, turning, until browned and cooked through with no pink remaining and the juices run clear.
- Melt the cheddar with the milk in a small pan over low heat, stirring, until you have a smooth cheese sauce.
- Mix the mayonnaise and sriracha to make the signature sauce, and warm the tortilla briefly in a dry pan.
- Lay the chicken, fries, cheese sauce and signature sauce down the centre of the tortilla, fold in the sides, then roll up tightly.
- Return the wrap, seam-side down, to a hot dry pan and press for 2 minutes on each side until golden and sealed.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 845 kcal | 40% |
| Carbohydrates | 65.8 g | |
| Water | 242 mL | |
| Fiber | 4.6 g | 15% |
| Protein | 48.7 g | 102% |
| Tryptophan | 0.65 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.6 g | |
| Lysine | 3.4 g | |
| Methionine | 1.1 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.3 g | |
| Histidine | 1.4 g | |
| Fat | 42.2 g | |
| Monounsaturated | 10.3 g | |
| Polyunsaturated | 13.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 11.7 g | |
| Saturated | 14 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 141 mg | |
| Calcium | 459 mg | 46% |
| Copper | 0.27 mg | 30% |
| Iron | 4.8 mg | 26% |
| Magnesium | 92.9 mg | 30% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 721 mg | 103% |
| Potassium | 1,039 mg | 22% |
| Selenium | 62.5 µg | 114% |
| Sodium | 1,165 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.73 mg | 66% |
| Niacin (vitamin B3) | 17.6 mg | 126% |
| Pantothenic acid (vitamin B5) | 3 mg | 61% |
| Pyridoxine (vitamin B6) | 1.5 mg | 116% |
| Folate (vitamin B9) | 124 µg | 31% |
| Cobalamin (vitamin B12) | 0.82 µg | 34% |
| Choline | 139 mg | 33% |
| Vitamin A | 164 µg | 23% |
| Vitamin C | 7 mg | 9% |
| Vitamin D (D2 + D3) | 21.8 IU | 4% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 44.5 µg | 49% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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