MyMenu IQ™

Balance your meal

My Menu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

What does it mean?

Great Balance

What does it mean?

Complete your menu

Back

Select a بداية

Eggplant Topped with Garlic Yogurt

Easy

Add recipe

Juicy Chicken Meatballs and Tropical Quinoa Salad

Easy

Add recipe

Goulash Soup

Easy

Add recipe

Healthy Quinoa Beetroot Jars

1 min

Easy

Add recipe

Freekeh Salad with Garden Vegetables & Herbs

5 min

Easy

Add recipe

Avocado and pesto caprese salad

3 min

Easy

Add recipe

Back

Select a جانب الطبق

Rice with Tomato

Easy

Add recipe

Stuffed Potato Jackets

Easy

Add recipe

Batata Harra [Potatoes]

Easy

Add recipe

Roasted Vegetables

1 min

Easy

Add recipe

Guacamole

3 min

Easy

Add recipe

Cheesy Potato Croquette

5 min

Easy

Add recipe

1/2 cup cooked broccoli

Add complement

Back

Select a الحلوى

1 small peach

Add complement

1 container natural plain yogurt (low fat)

Add complement

Find your balanced menu and the detailed recipes

Now enjoy your meal!

Back

Your Selection (1)

Mexican Wrap with Béchamel

Easy

Add recipe

Back

What is the energy content breakdown?

Fat 21 16.7g / 21%

Carbohydrates 60 102.3g / 60%

Protein 19 33.3g / 19%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Want to know more about MyMenu IQ™?

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

Great Balance (70 - 100)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

Good Balance (45 - 69)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

Nutritional Tips

Tip 1
Tip 2

Well done! You have reached 100!!

Go back to the menu to check out your selection.

Mexican Wrap with Béchamel

Name: Mexican Wrap with Béchamel
Cook time: 40 s
Total time: 40 s
Yield: 7
Cuisine: Mexican
Ingredients: 1 Small Onion finely chopped; 1 teaspoon Vegetable Oil; 2 pieces Skinned Chicken Breast cut into small pieces; 1/2 cup Egyptian rice soaked in water and drained; 1 tablespoon Tomato Paste; 2 teaspoons ground cumin; 2 teaspoons Paprika powder; 1/2 teaspoon dried oregano; 2 cups water; 3 cups Skimmed milk; 1 Sachet MAGGI® Bechamel Mix; 1 teaspoon Chili powder; 6 Large Flour tortilla; 1 large Tomato; 1 cup spring onions finely chopped

(0)

40 Min

Easy

Ingredients

7 Servings

1 Small

Onion, finely chopped

1 tsp

Vegetable Oil

2 pieces

Skinned Chicken Breast cut into small pieces

0.5 cup

Egyptian rice, soaked in water and drained

1 tbsp

Tomato Paste

2 tsp

ground cumin

2 tsp

Paprika powder

0.5 tsp

dried oregano

2 cups

water

3 cups

Skimmed milk

1 Sachet

MAGGI® Bechamel Mix

1 tsp

Chili powder

6 large

Flour tortilla

1 large

Tomato

1 cup

spring onions, finely chopped

Copy

Nutrition Value

Carbohydrates

102.36 g

Energy

694.04 kcal

Fats

16.75 g

Protein

33.39 g

Information per serving

Step 1
0 Min

Pre-heat oven to 180°C and place rack in middle position.
Step 2
0 Min

Sauté onions in vegetable oil in a large saucepan over medium heat until soft; add chicken and cook until chicken is fully cooked.
Step 3
0 Min

Add rice, tomato paste, cumin and paprika and sauté for another 2-3 mins until aromatic. Add oregano, and water, bring to a boil, cover and cook until rice is fully cooked and tender around 20 mins.
Step 4
0 Min

Meanwhile, combine skimmed milk and MAGGI® Béchamel mix in a deep saucepan, add chili powder and stir over medium-high heat until thickened.
Step 5
0 Min

Stir half the béchamel sauce into the rice mixture and allow to cool slightly to handle.
Step 6
0 Min

Reserve the remaining béchamel sauce to be served next to the wraps.
Step 7
0 Min

Lay tortilla flat on a work surface, place the chopped tomato in the center and spoon 4-5 tablespoons of the rice & chicken filling in the center, over the tomatoes.
Step 8
0 Min

Gently fold the tortilla to form a wrap and place on a baking sheet with the seam down.
Step 9
0 Min

Bake in preheated oven for 15-20 mins until slightly golden on top.
Step 10
0 Min

Remove and allow to cool slightly before serving with chopped spring onions as an optional garnish and the reserved béchamel sauce.

Step 1 of 10

Pre-heat oven to 180°C and place rack in middle position.

Step 2 of 10

Sauté onions in vegetable oil in a large saucepan over medium heat until soft; add chicken and cook until chicken is fully cooked.

Step 3 of 10

Add rice, tomato paste, cumin and paprika and sauté for another 2-3 mins until aromatic. Add oregano, and water, bring to a boil, cover and cook until rice is fully cooked and tender around 20 mins.

Step 4 of 10

Meanwhile, combine skimmed milk and MAGGI® Béchamel mix in a deep saucepan, add chili powder and stir over medium-high heat until thickened.

Step 5 of 10

Stir half the béchamel sauce into the rice mixture and allow to cool slightly to handle.

Step 6 of 10

Reserve the remaining béchamel sauce to be served next to the wraps.

Step 7 of 10

Lay tortilla flat on a work surface, place the chopped tomato in the center and spoon 4-5 tablespoons of the rice & chicken filling in the center, over the tomatoes.

Step 8 of 10

Gently fold the tortilla to form a wrap and place on a baking sheet with the seam down.

Step 9 of 10

Bake in preheated oven for 15-20 mins until slightly golden on top.

Step 10 of 10

Remove and allow to cool slightly before serving with chopped spring onions as an optional garnish and the reserved béchamel sauce.

Select a بداية

Select a جانب الطبق

Select a الحلوى

What is the energy content breakdown?

Want to know more about MyMenu IQ™?

What is a balanced menu?

What does the MyMenu IQ™ score mean ?

Mexican Wrap with Béchamel

Ingredients

Overlay Header

Export ingredients

Nutrition Value

Instruction

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 1 of 10

Step 2 of 10

Step 3 of 10

Step 4 of 10

Step 5 of 10

Step 6 of 10

Step 7 of 10

Step 8 of 10

Step 9 of 10

Step 10 of 10

01

02

03

04

05

06

07

08

09

10

Recipe PDF

Write a review

Discover more

More interesting Recipes

Mexican Rice

Mexican Rice

One-Skillet Mexican Chicken Rice

Mexican Rice with Beef