Chicken Breast Vegetable Wrap
Main Dish·Stir-frying·1 serving (approx. 329g)
•We used sweet pumpkin to bring out the natural sweetness of the ingredients, and we used lettuce and onions to enhance the texture. •Sweet pumpkin and tomatoes, which are high in potassium, help excrete sodium.
Calories
266kcal
Carbs
22.1g
Protein
23.7g
Fat
9.2g
Sodium
349.1mg
Ingredients
Main
Others
[ 2servings ] Lettuce(3sheet(s)), Onion(¼pcs), Tomato(중간 크기 1pcs), Cheongyang Chili(2pcs), Pickled Jalapeño(10pcs), Chicken Breast(270g), Sweet Pumpkin(1pcs), Rice Paper(7sheet(s)), Plain Yogurt(1cup), Garlic(3~4clove(s)), Green Onion(½stalk(s)), Pepper Powder(0.5ts), Curry Powder(1Ts)
Finding these ingredients in the US
- Cheongyang ChiliCheongyang chilies are at Korean markets. Serrano matches the heat; jalapeño is a milder stand-in.
- Green OnionKorean large green onion, at Korean markets. Elsewhere use the white parts of several scallions, or a mild leek.
- Sweet PumpkinSold as kabocha squash at most supermarkets, especially in fall. Butternut squash is wetter and sweeter but works.
Nutrition Facts
Per 100g of main ingredientsLettuce
- Contains dietary fiber (1.5g) — can support digestion and help you feel full
- Contains calcium (26mg) — a key building block of bones and teeth
Onion
- Contains dietary fiber (1.6g) — can support digestion and help you feel full
Tomato
- Rich in vitamin C (14mg) — acts as an antioxidant and helps you absorb iron
- Rich in dietary fiber (2.6g) — can support digestion and help you feel full
Cheongyang Chili
- Rich in vitamin C (51mg) — acts as an antioxidant and helps you absorb iron
- Rich in dietary fiber (4.7g) — can support digestion and help you feel full
Chicken Breast
- Rich in vitamin B3 (niacin) (11mg) — supports energy metabolism and skin health
- Rich in protein (23g) — used to build and maintain muscle and body tissue
Sweet Pumpkin
- Rich in vitamin A (310μg) — supports normal vision and skin health
- Rich in dietary fiber (5g) — can support digestion and help you feel full
Green Onion
- Contains iron (0.82mg) — helps your blood carry oxygen
- Contains dietary fiber (1.6g) — can support digestion and help you feel full
Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.
Instructions
Follow the steps to see at a glance when and how each ingredient is used.
Julienne the lettuce, cut the onion and tomato into small bite-size pieces, and finely chop the cheongyang chili and jalapeño pickle.
Add water (10 cups), chicken breast, chicken breast boiling ingredients, and pepper (0.3ts) to the pot, boil for about 7 minutes, drain, and shred thin.
Cut the pumpkin into 4 pieces and remove the seeds, steam in a steamer with water (1 cup), peel, and mash while pouring in water (1 cup).
In a pan heated over low heat, add mashed sweet pumpkin, chicken breast, chopped cheongyang chili, curry powder, and pepper (0.2ts) and stir-fry until the moisture evaporates.
Pour cooking oil (2 cups) into a pan and preheat over medium heat, add the rice paper and deep-fry, and drain immediately.
Top the fried rice paper with the stir-fried sweet pumpkin, the prepared vegetables, and plain yogurt to finish.