| Type | Per person |
|---|---|
| Energy | 605 kcal |
| Fat | 19 gr |
| of which saturated | 6 gr |
| Carbohydrates | 65 gr |
| of which sugars | 20 gr |
| Fibres | 20 gr |
| Protein | 34 gr |
| Salt | 2.25 gr |
Mexican tortilla with sprouts
Main course
2 persons
10 - 20 min
With seasonal products
355gr vegetables p.p.
Ingredients
2 persons
| 250 g sprouts |
| 1 onion |
| 2 cloves of garlic |
| 1 pinch of cumin powder |
| 2 tomatoes |
| 1/2 head of iceberg lettuce (approx. 170 g) |
| approx. 6 tablespoons low-fat cottage cheese |
| 4 tablespoons grated 30+ cheese |
| 4 whole-wheat wraps |
| 4 tablespoons chilli sauce |
| 1/2 can of kidney beans |
| 1 tablespoon (corn germ) oil |
Preparation
1. Clean, wash and halve the sprouts. Cook them in plenty of water for about 7 minutes until al dente.
Drain the kidney beans.
Peel and finely chop the onion.
Peel the garlic cloves.
5. Heat the oil in a frying pan. Add the onion and squeeze out the garlic on top. Add the cumin powder and fry gently on a low heat for about 3 minutes. Add the kidney beans and heat gently with them. Finally, add the drained sprouts.
6. Wash and dry the lettuce and tomatoes. Cut the lettuce into strips and the tomatoes into slices.
7. Heat the wraps in a dry frying pan or in the microwave according to the instructions on the packet.
8. Top the wraps with lettuce strips, the sprout mixture, tomato slices, grated cheese, chilli sauce and a spoonful of cottage cheese. Enjoy your meal!
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Nutritional values
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