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Caribbean Chicken Wrap

Preparation: 10 mins

Cooking: 0 mins

Serves 4, costs under £5.00

Ingredients

  • 4 Tortillas (256g)
  • 1 Pack Roast / Cooked Chicken (240g)
  • 1 Mango (150g) (Ripe)
  • 1 Red onion (60g) (Small)
  • 1 Garlic Clove (3g)
  • 2 Tablespoons Raisins (60g)
  • 8 Leaves Lettuce (40g) (Small)
  • 2 Red Chilli Peppers (10g)
  • 1 Orange (0)
  • ¼ Teaspoons Paprika (1g)
  • ¼ Teaspoons Ground Ginger (1g)
  • ¼ Teaspoons Ground Coriander (1g) ((Preferably Fresh Coriander))
  • 1 Pinch Ground Black Pepper (1g) (To Taste)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Squeeze the juice from the orange into a bowl and add the paprika, ginger, coriander, black pepper and raisins.
  2. Peel and finely chop the red onion and garlic. Add to the bowl with the juice and spices.
  3. Peel the mango, chop the flesh into small pieces and add to the bowl.
  4. Chop the chicken into bite sized pieces and add to the bowl.
  5. Rinse and dry the lettuce leaves, tear into small pieces and add to the bowl.
  6. Wash the chillies and cut in half lengthwise. Remove the seeds and white bit around them. Finely chop the chillies and add to the bowl. Wash hands immediately afterwards.
  7. Add one quarter of the contents of the bowl to the centre of each tortilla. Fold the tortilla according to the instructions on the packet, cut in half if wish, and serve.

Nutritional Information


Per 100g
Per 219g serving (% ref. intake)

Energy Kcals
155.00
338.00 (17.00%)
Energy Kj
655.00
1427.00 (17.00%)
Protein
9.60g
20.90g
Total Fat
1.90g
4.20g (6.00%)
Saturated Fat
0.50g
1.00g (5.00%)
Carbohydrates
23.70g
51.70g
Total Sugars
8.00g
17.50g (19.00%)
NSP Fibre
1.40g
3.10g
Sodium
109.00g
238.00g
Salt
0.30g
0.60g (10.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.