Ingredients for 4 people :
Chicken strips
- 6-8 large wheat tortillas
- 6 tbsp Indonesian soy sauce
- 1 tsp liquid honey
- 3 tbsp sweet chilli sauce
- Salt
- 1 garlic clove
- 1 tbsp freshly grated ginger
- 1 tsp cornflour
- 400 g skinless chicken breast fillet, top quality
- 4 prawns
- 3 tbsp roasted sesame oil
Wrap filling
- 100 g fresh white cabbage
- 1 red pepper
- 1 avocado
- 3 sprigs of fresh coriander
Preparation
Place the soy sauce, honey, chilli sauce and salt in a bowl. Peel the garlic clove, press through a garlic press and add. Grate in the ginger. Add the cornflour and mix everything thoroughly.
Bring this marinade to the boil. Add a little more cornflour if necessary. Bring the marinade to the boil again briefly until it thickens. Remove the pan from the heat and allow the marinade to cool completely.
Wash the chicken, pat dry and cut into strips. Peel and quarter the prawns. Heat the sesame oil in a pan and fry the chicken breast strips with the prawns on all sides until cooked through.
Cut the white cabbage into thin strips. Clean and wash the pepper and also cut into fine strips. Peel the avocado, remove the stone and cut into wedges.
Warm the tortillas either in the oven or in the microwave according to the instructions on the packet (this makes them easier to roll up). Spread the warm tortillas out one after the other on a clean work surface and place some vegetables, coriander greens and meat with prawns in the centre as a filling. Finally, drizzle the marinade evenly over the top. Leave a small border to the right and left. Then fold the right and left edges over the filling and roll up tightly from bottom to top. Fill the remaining wheat tortillas in the same way and roll up into wraps.
Cut the wraps diagonally in the centre and divide between four plates. The Asian wrap tastes great hot or cold.
This is what ecotrophologist Günter Wagner says:
"The perfect recipe in the evening after a bike tour for regeneration and preparation for the next day. With around 50 grams of protein of high biological value to regenerate muscle cells and around 70 grams of carbohydrates to replenish depleted glycogen stores, this is an ideal post-sport meal. Rich in the fat-soluble vitamins A, D and E as well as the water-soluble vitamins B1, B3 and B6. Vitamin A contributes to the normal function of the immune system, vitamin D to the maintenance of normal muscle function and vitamin E contributes as a natural antioxidant to the protection of body cells from oxidative damage. Vitamin B1 (thiamine) contributes to normal energy metabolism, vitamin B3 (niacin) to the reduction of tiredness and fatigue. Vitamin B6 (pyridoxine) supports protein and carbohydrate metabolism."
