Chicken &Amp; Pumpkin Tortilla (21 Day Wonder Diet: Day 21)

1. Combine chicken and seasoning in a small bowl.

2. Spray chicken with cooking oil. Cook chicken on 1 side, in a medium heated frying pan for 5 minutes. Turn chicken; add pumpkin. Cook chicken and pumpkin, uncovered, about 5 minutes or until both are cooked.

3. Chop chicken coarsely, combine in medium bowl with umpkin and coriander.

4. Combine cheese, onion, juice and garlic in small bowl.

5. Spread cheese mixture, then chicken mixture on one tortilla; top with remaining tortilla. Serve cut into wedges.

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Nutrient	Quantity
Total fats	4.459 g
Protein	39.031 g
Carbohydrates	14.6289 g
Energy	253.4445 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0696 g
Water	334.1567 g
Aspartic acid	0.668 g
Calcium, Ca	314.515 mg
Lutein + zeaxanthin	1235.66 g
Fiber, total dietary	3.2312 g
Fatty acids, total saturated 22:0	0.0028 g
Carotene, beta	3504.075 g
Niacin	2.2532 mg
Vitamin A, RAE	362.245 g
Arginine	0.3524 g
Riboflavin	0.3837 mg
Fatty acids, total polyunsaturated 15:0	0.0231 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0298 g
Glutamic acid	1.8424 g
Stigmasterol	0.06 mg
Sodium, Na	593.427 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0588 g
Total lipid (fat)	4.459 g
Manganese, Mn	0.2283 mg
Fructose	3.1949 g
Proline	0.8694 g
Fatty acids, total saturated 16:0	0.7461 g
Fatty acids, total saturated 8:0	0.0161 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0611 g
Sucrose	0.3724 g
Choline, total	118.2847 mg
Sugars, total	8.4469 g
Serine	0.4579 g
Fatty acids, total saturated 10:0	0.0618 g
Fatty acids, total saturated 18:0	0.311 g
Fatty acids, total saturated 20:4 undifferentiated	0.078 g
Vitamin B-6	0.3517 mg
Selenium, Se	32.7482 g
Ash	4.6417 g
Vitamin D	2.1 IU
Menaquinone-4	0.63 g
Fatty acids, total saturated 18:1 undifferentiated	0.6425 g
Pantothenic acid	0.6345 mg
Phenylalanine	0.4072 g
Beta-sitosterol	0.04 mg
Copper, Cu	0.452 mg
Betaine	0.5505 mg
Thiamin	0.2504 mg
Retinol	70.2 g
Methionine	0.1889 g
Iron, Fe	3.1147 mg
Carbohydrate, by difference	14.6289 g
Phosphorus, P	421.995 mg
Folate, total	77.765 g
Fatty acids, total saturated 4:0	0.0763 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0345 g
Alanine	0.2761 g
Cholesterol	86.9 mg
Valine	0.5269 g
Fatty acids, total saturated 18:2 undifferentiated	0.1894 g
Glycine	0.1587 g
Carotene, alpha	0.72 g
Glucose (dextrose)	2.5103 g
Fatty acids, total saturated 14:0	0.1956 g
Zinc, Zn	2.0982 mg
Isoleucine	0.4143 g
Fatty acids, total saturated 12:0	0.0533 g
Fatty acids, total polyunsaturated	0.4398 g
Fatty acids, total saturated 14:1	0.0147 g
Leucine	0.786 g
Tocotrienol, alpha	0.0151 mg
Vitamin A, IU	6326.6815 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.018 g
Folate, DFE	77.765 g
Tryptophan	0.1035 g
Vitamin C, total ascorbic acid	29.8355 mg
Phytosterols	0.1 mg
Fatty acids, total polyunsaturated 16:1 c	0.0028 g
Fatty acids, total polyunsaturated 18:1 c	0.0256 g
Fatty acids, total saturated 20:0	0.0028 g
Fatty acids, total saturated 6:0	0.0175 g
Lactose	1.869 g
Tyrosine	0.4234 g
Vitamin B-12	1.801 g
Vitamin K (phylloquinone)	228.4775 g
Fatty acids, total saturated	1.5193 g
Histidine	0.2288 g
Fatty acids, total monounsaturated	0.7157 g
Threonine	0.3506 g
Folate, food	77.765 g
Fatty acids, total polyunsaturated 17:0	0.0098 g
Vitamin D (D2 + D3)	0.07 g
Fatty acids, total polyunsaturated 24:0	0.0028 g
Cryptoxanthin, beta	4.04 g
Vitamin D3 (cholecalciferol)	0.07 g
Vitamin E (alpha-tocopherol)	1.2208 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0495 g
Magnesium, Mg	61.26 mg
Lysine	0.6586 g
Potassium, K	689.3925 mg
Cystine	0.0468 g
Fluoride, F	22.12 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cottage cheese	0.33 cup	68.6	2.366	3.01
Coriander	2 tablespoons	0.46	0.0734	0.0104
Garlic Clove	1	133.5	0	0.75
Green Onion	2	38.34	8.1508	0.6674
Flour Tortilla	30	0	0	0
lime juice	2 tablespoons	7.5625	2.547	0.0212
cooking spray	0	0	0	0
taco seasoning mix	1 tablespoon	4.982	1.4917	0
chicken breast fillet	160	133.5	0	0.75
butternut pumpkin	150 g	133.5	0	0.75