Roasted Chicken-And-Corn Wrap

Gluten Free
Health score
17%
Roasted Chicken-And-Corn Wrap
45 min.
5
311kcal

Suggestions

Ingredients

  • teaspoon chili powder divided
  • 1.5 cups rice long-grain cooked
  • 11 ounce vacuum-packed corn with red and green peppers (such as mexicorn), drained canned
  • 10 6-inch corn tortillas ()
  • 1.5 teaspoons garlic-flavored vegetable oil 
  • tablespoon juice of lime fresh
  • ounces monterrey jack cheese shredded reduced-fat
  • 0.3 teaspoon salt 
  • ounce skinned 
  • 0.3 cup cup heavy whipping cream fat-free sour
  • 0.3 cup tomatillo green

Equipment

  • bowl
  • frying pan
  • baking paper
  • oven
  • wax paper

Directions

  1. Preheat oven to 40
  2. Spread corn over 1 end of a jelly-roll pan.
  3. Bake at 400 for 10 minutes.
  4. Combine 3/4 teaspoon chili powder, oil, and salt; brush on both sides of chicken breast halves.
  5. Place chicken on pan with corn; bake an additional 20 minutes or until chicken is done and corn is lightly charred, stirring corn after 10 minutes.
  6. Remove chicken from pan; coarsely chop.
  7. Combine sour cream and salsa in a medium bowl; stir well.
  8. Add chopped chicken, corn, remaining 1/4 teaspoon chili powder, rice, cheese, and lime juice; stir well.
  9. Warm tortillas according to package directions. Spoon about 1/2 cup chicken mixture down the center of each tortilla; roll up. Wrap bottom of rolled sandwiches in wax paper or parchment paper to secure.

Nutrition Facts

Calories311kcal
Protein22.65%
Fat22.33%
Carbs55.02%

Properties

Glycemic Index
39.3
Glycemic Load
24.61
Inflammation Score
-7
Nutrition Score
16.188695772834%

Flavonoids

Eriodictyol
0.07mg
Hesperetin
0.27mg
Naringenin
0.01mg
Luteolin
2.94mg
Kaempferol
0.04mg
Quercetin
1.39mg

Nutrients percent of daily need

Calories:310.6kcal
15.53%
Fat:7.77g
11.95%
Saturated Fat:2.91g
18.17%
Carbohydrates:43.07g
14.36%
Net Carbohydrates:38.39g
13.96%
Sugar:2.88g
3.2%
Cholesterol:40.5mg
13.5%
Sodium:372.19mg
16.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.73g
35.45%
Vitamin C:52.02mg
63.06%
Phosphorus:357.93mg
35.79%
Selenium:23.78µg
33.98%
Vitamin B6:0.66mg
32.95%
Vitamin B3:6.07mg
30.36%
Manganese:0.49mg
24.25%
Fiber:4.68g
18.71%
Magnesium:66.59mg
16.65%
Calcium:160.95mg
16.1%
Potassium:453.54mg
12.96%
Zinc:1.69mg
11.3%
Vitamin A:562.44IU
11.25%
Vitamin B2:0.17mg
10.25%
Vitamin B5:0.98mg
9.81%
Copper:0.18mg
8.86%
Vitamin B1:0.13mg
8.83%
Iron:1.28mg
7.09%
Vitamin K:6.15µg
5.86%
Vitamin E:0.84mg
5.62%
Folate:16.21µg
4.05%
Vitamin B12:0.23µg
3.85%
Source:My Recipes