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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?
Room for Balance Improvement (0 - 44)
This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.
Good Balance (45 - 69)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
Great Balance (70 - 100)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
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.
Carbohydrates
102.4g / 59%
Protein
33.4g / 19%
Fats
16.7g / 22%
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.

Nutritional tips

  • Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
  • Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
  • Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!
Mexican Main course

Mexican Wrap with Béchamel

0
40Min
Easy

Ingredients

-
7 Servings
+

This dish has been optimized for 7 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes: here

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

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Nutrition Value

Energy
694.04 kcal
Carbohydrates
102.36 g
Protein
33.39 g
Fats
16.75 g
Information per serving
Lets Cook

Instruction

40 Minutes
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.
Mexican Wrap with Béchamel

Step 1 of 10

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

Mexican Wrap with Béchamel

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.

Mexican Wrap with Béchamel

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.

Mexican Wrap with Béchamel

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.

Mexican Wrap with Béchamel

Step 5 of 10

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

Mexican Wrap with Béchamel

Step 6 of 10

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

Mexican Wrap with Béchamel

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.

Mexican Wrap with Béchamel

Step 8 of 10

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

Mexican Wrap with Béchamel

Step 9 of 10

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

Mexican Wrap with Béchamel

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.

Recipe PDF
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