Tortilla is a typical Mexican dish made from finely ground corn or wheat flour. The flour tortillas are not served as such, but are the basis for culinary tex-mex preparations such as tacos, burritos and fajitas, among others. Together with Dr. Martina Gozza, dietician at Humanitas, we can enjoy a healthy preparation of this dish.

“The combination of the various ingredients is balanced and with its simplicity is decidedly proportionate in terms of macronutrients, to the point that it can be eaten as a single meal – explained the nutritionist -. We find most proteins in the chicken, carbohydrates in the tortilla and a valuable contribution of good fats (mono and polyunsaturated) in the hummus of chickpeas, a typical Middle Eastern sauce”.

Ingredients for two people

110 g of skinless, boneless chicken breast, cut boneless, skinless chicken breast, cut into strips 2.5 cm wide and 5 cm in length
2 flour tortillas (spinach, garlic and herb, or pesto-flavored), 25 cm in diameter
2 tablespoons hummus
75 g of lettuce
100 g of chopped tomatoes
1 roasted red bell pepper, cut into slices

Preparation

To roast the peppers, place it on a baking sheet lined with aluminum foil. Broil, turning frequently with tongs until the skin blackens all over , about 10 minutes . Transfer the pepper to a covered bowl until the skin loosens (10 minutes). Peel, remove seeds, and slice.

Spray non-stick kitchen spray on a small pan. Add the chicken and fry over medium-high heat until the chicken is all slightly golden and dull. Set aside.

Heat a large pan (without non-stick surface) over medium heat. Add 1 tortilla to the hot pan and warm it  until it has softened, about 20 seconds per side. Repeat with the other tortilla.

To serve, put a hot tortilla on each plate. Spread each tortilla with 1 tablespoon hummus. Then fill with half of the chicken, lettuce, tomatoes and roasted peppers. Fold the sides and bottom of the tortilla inwards, then roll. Cut each stuffed tortilla in half and serve immediately.

Nutritional values per serving

Portion: 1 filled tortilla

Energy Value 356Kcal
Sodium 415 mg
Fat 8 g
Carbohydrates 50 g
of which saturated 2 g
of which sugars 0 g
of which unsaturated present in traces
Fibers 5 g
of which monounsaturated 4 g
Protein 21 g
Cholesterol 41 mg