Tuesday, August 25, 2015

for the lazy cook: baked tortilla wraps, fitness style

this is more a little hint than a full recipe but nonetheless if you are a lazy cook like me sometimes you gonna love this. :-)

tortilla wraps come in several variantions: 
wheat, whole-grain, wheat & corn and even glutenfree versions made from only corn-flour. you can get these at any well assorted supermarket. they are usually low-fat and high in carbs.

you can fill your tortillas with any kind of ingredient to make yourself a very quick and healthy fitness-meal. just keep in mind that you want a source of carbs (tortilla), protein (any kind of fish or lean meat), vitamins & fibre (veggies) and you are good to go!

 you don't even have to pre-cook to prepare this meal, alls you need is resh ingredients to your liking and your preheated oven. 

here is my version: baked corn & wheat tortillas filled with already prepped veal-fillet stripes, organic zucchini, tomato, pepperoni, and fat reduced feta-cheese <3

kcal (for 3 filled tortilla-wraps): 546
protein: 35 // carbs: 65.1 // fat: 14.5

ingredients:
  • 3 tortilla-wraps
  • 70 g grilled veal-fillet stripes (i had these prepped)
  • 60 g low-fat feta-cheese (9% fat, i used "salakis feta-chesse light")
  • zucchini stripes
  • tomato stripes
  • 1 green pepperoni
  • salt/pepper
  • optional: yeast-flakes for spicing



:::::::::::::::::::::::::::::::::::::::: prep:

preheat oven to 180 °C

fill one side of your wrap with your ingredients (see picture above)
add salt, pepper and yeast-flakes to taste.
you can also use tomato-passata, soy-sauce or 
fresh herbs for spicing - be creative!

gently roll your wraps in and place them on a paper-lined baking-sheet. 
(the outer edges of the wraps should face down, so they stay closed.)
bake for approx 10-15 min (middle slide)
serve on aplate, enjoy <3




:::::::::::::::::::::::::::::::::::::::: german:

zutaten:
  • 3 tortilla-wraps
  • 70 g gergillte kalbsfilet-streifen (ich hatte diese schon vorbereitet)
  • 60 g low-fat feta (9% fett, ich habe "salakis schafskäse light" verwendet)
  • zucchini-streifen
  • tomaten-streifen
  • 1 grüne pepperoni
  • salz/pfeffer
  • optional: hefeflocken zum würzen

:::::::::::::::::::::::::::::::::::::::: zubereitung:

ofen auf 180 °C vorheizen.

eine seite des wraps mit den zutaten befüllen (siehe bild nr. 2)
mit salz, pfeffer und hefeflocken abschmecken.
du kannst auch tomaten-passata, soja-sauce oder 
frische kräuter zum würzen verwenden - sei kreativ!

jetzt vorsichtig die wraps einrollen und auf ein mit backpapier belegtes blech geben.
(die äußeren wrap-kanten sollte nach unten zeigen, damit deine wraps geschlossen bleiben)
für ca. 10-15 min backen (mittlere schiene).
auf einem teller servieren - fertig <3

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