Tortilla Wrap Recipe based on NeemTime research
Ingredients of Tortilla Wrap Recipe
For Homemade Tortillas:
3 cups all-purpose flour (freshly ground wheat flour prepared at home)
1 tsp salt
2 tbsp homemade vegetable oil or melted ghee
1 cup warm water (as needed for dough)
For the Filling:
300 g homemade cooked chicken strips (or any preferred home-cooked protein)
1 cup lettuce leaves, finely shredded
1 medium tomato, thinly sliced
1 small cucumber, sliced into thin strips
1 small onion, thinly sliced
½ cup homemade yogurt sauce (yogurt mixed with herbs and garlic)
½ tsp black pepper
½ tsp salt
1 tbsp lemon juice
Detailed Preparation Guide of Tortilla Wrap Recipe
Step 1: Prepare the Tortilla Dough
Mix flour, salt, oil, and warm water until a soft dough forms. Knead for 8–10 minutes until smooth.
Calories: Flour ~1,200 kcal, oil ~240 kcal
Time: 12 minutes
Step 2: Rest the Dough
Cover the dough and let it rest to make rolling easier.
Calories: No additional calories
Time: 20 minutes
Step 3: Roll and Cook Tortillas
Divide dough into equal portions, roll into thin circles, and cook each tortilla on a hot dry pan until light brown spots appear.
Calories: Already counted
Time: 15 minutes
Step 4: Prepare the Filling Ingredients
Slice lettuce, tomato, cucumber, and onion.
Season cooked chicken with salt, pepper, and lemon juice.
Calories: Chicken ~500 kcal, vegetables ~80 kcal, lemon juice ~5 kcal
Time: 10 minutes
Step 5: Prepare Yogurt Sauce
Mix homemade yogurt with garlic and herbs until smooth.
Calories: Yogurt sauce ~120 kcal
Time: 3 minutes
Step 6: Assemble the Wraps
Place chicken, vegetables, and yogurt sauce onto each tortilla.
Roll tightly into wraps.
Calories: Already counted
Time: 5 minutes
Step 7: Lightly Toast the Wraps (Optional)
Toast assembled wraps on a pan for a crisp exterior.
Calories: No additional calories
Time: 3 minutes
Total Preparation Time of Tortilla Wrap Recipe for 4 Persons
Preparing dough: 12 minutes
Resting dough: 20 minutes
Rolling and cooking tortillas: 15 minutes
Preparing filling: 10 minutes
Making yogurt sauce: 3 minutes
Assembling wraps: 5 minutes
Optional toasting: 3 minutes
Total preparation and cooking time: approximately 1 hour 8 minutes
Total Calories of Tortilla Wrap Recipe and Calories Per Person
Flour: ~1,200 kcal
Oil/ghee: ~240 kcal
Chicken: ~500 kcal
Vegetables: ~80 kcal
Yogurt sauce: ~120 kcal
Lemon juice and seasonings: ~10 kcal
Total calories for entire recipe: approximately 2,150 kcal
Calories per person (4 servings): approximately 538 kcal per person