Lemon-garlic chicken mediterranean wraps
Savor the vibrant flavors of the Mediterranean with our Lemon-Garlic Chicken Wraps! This easy and healthy recipe features juicy chicken breasts seasoned with lemon juice and garlic, paired with couscous, fresh parsley, spearmint, and crisp tomatoes and cucumbers, all wrapped up in a warm tortilla. Perfect for a quick lunch or dinner, these wraps are a delicious way to enjoy a nutritious meal. Ready in no time and bursting with freshness, they’re sure to become a staple in your meal rotation!
- 16 Sep 2024
- Cook time 40 min
- Prep time 10 min
- 4 Servings
- 13 Ingredients
Welcome to a delightful Mediterranean culinary experience with our Lemon-Garlic Chicken Mediterranean Wraps! This recipe captures the vibrant flavors of the Mediterranean using fresh herbs, lemon, and garlic, combined with tender chicken and crisp vegetables. It offers a fresh and nutritious meal perfect for lunch or dinner.
Ingredients:
Instructions:
- In a small pot, bring 1/2 cup of water to a boil.
- Once boiling, remove from heat, add the 1/3 cup couscous, cover, and let sit for 5 minutes or until the liquid is absorbed.
- Fluff the couscous with a fork and set aside to cool.
- Preheat a grill or grill pan over medium-high heat.
- In a small bowl, combine 1 tbsp of olive oil, 1 tsp of minced garlic, 1/4 tsp of salt, and 1/4 tsp of white pepper to make a marinade.
- Rub the marinade all over the chicken breasts.
- Grill the chicken breasts for about 6-7 minutes on each side, or until fully cooked and no longer pink inside. (Internal temperature should reach 165°F/74°C)
- Remove the chicken from the grill and let it rest for a few minutes before slicing into thin strips.
- In a small bowl, whisk together the remaining 2 tbsp of olive oil, 1 tsp of minced garlic, 1/4 cup of lemon juice, fresh parsley, and spearmint until well combined.
- Set aside.
- Lay a tortilla flat on a clean surface.
- Spread a spoonful of cooked couscous in the center of the tortilla.
- Add a few strips of grilled chicken on top of the couscous.
- Scatter some diced tomato and cucumber over the chicken.
- Drizzle a generous amount of the herb dressing over the filling.
- Fold in the sides of the tortilla, then roll it up tightly from the bottom to form a wrap.
- Repeat with the remaining tortillas and ingredients.
- Slice the wraps in half at a slight angle for easier handling, if desired.
- Serve immediately and enjoy your Lemon-Garlic Chicken Mediterranean Wraps fresh!
Tips:
- Ensure to marinate the chicken with lemon juice, olive oil, garlic, salt, and pepper for at least 30 minutes to enhance the flavor.
- Cook the couscous ahead of time and let it cool before mixing in the fresh herbs to avoid wilting.
- For a lighter option, consider using whole wheat tortillas or lettuce wraps as an alternative.
- Feel free to add other Mediterranean ingredients like olives, feta cheese, or red onion for extra flavor.
- To keep the tortillas from getting soggy, you can lightly toast them in a pan before assembling the wraps.
Your Lemon-Garlic Chicken Mediterranean Wraps are now ready to serve! This dish is a perfect balance of flavors, featuring zesty lemon, aromatic garlic, fresh herbs, and succulent chicken, all wrapped up in a soft tortilla. Enjoy this healthy and delicious meal with family and friends, and savor the taste of the Mediterranean.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 330kcal | 13% |
| Protein | |
| Protein 30g | 21% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 6g | 15% |
| Sugar 2.52g | 3% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.43g | 8% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 110mg | 20% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.29mg | 22% |
| Vitamin B3 13mg | 78% |
| Vitamin B6 1.16mg | 68% |
| Vitamin B9 50ug | 12% |
| Vitamin B12 0.24ug | 10% |
| Vitamin C 30mg | 35% |
| Vitamin E 1.16mg | 8% |
| Vitamin K 250ug | 212% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 2.48mg | 23% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 490mg | 39% |
| Potassium, K 800mg | 23% |
| Selenium, Se 33ug | 62% |
| Sodium, Na 240mg | 16% |
| Zinc, Zn 2.03mg | 18% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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