Mediterranean wrap
Savor the vibrant flavors of the Mediterranean with this delicious wrap recipe! Made with tender chicken breasts, fluffy couscous, fresh parsley, spearmint, and a splash of lemon juice, all wrapped in a soft tortilla. Enjoy the health benefits of flaxseed oil and the zesty twist of garlic, topped with crisp cucumber and juicy tomato. Perfect for a quick, nutritious meal!
- 17 Apr 2024
- Cook time 10 min
- Prep time 10 min
- 1 Servings
- 13 Ingredients
Experience the vibrant and refreshing flavors of the Mediterranean with this delicious wrap recipe. Perfect for a quick lunch or a light dinner, this wrap combines juicy chicken, tangy lemon juice, and fresh herbs, all wrapped up in a soft tortilla.
Ingredients:
Instructions:
- Boil 1/4 cup of water in a small saucepan.
- Remove from heat and stir in the 1/4 cup of couscous.
- Cover and let it sit for about 5 minutes or until water is absorbed.
- Fluff with a fork to separate the grains.
- Heat 1 tbsp of olive oil in a skillet over medium heat.
- Season the 4 oz chicken breast with a dash of salt and black pepper.
- Cook the chicken breast for about 6-7 minutes on each side or until fully cooked through and juices run clear.
- Remove from heat and let it rest for a couple of minutes before slicing into thin strips.
- Finely chop 1 tbsp of fresh parsley and 1 tsp of spearmint.
- Chop 1/4 of a tomato and 1/4 cup of cucumber into small pieces.
- In a small bowl, mix 1.5 tbsp of lemon juice, 4 tsp of flaxseed oil, and 1/2 tsp of minced garlic. Stir well to combine.
- Lay the tortilla flat on a clean surface.
- Place the cooked couscous in the center of the tortilla.
- Add the sliced chicken strips on top of the couscous.
- Distribute the chopped tomato, cucumber, parsley, and spearmint evenly over the chicken.
- Drizzle the dressing evenly over the filling.
- Fold in the sides of the tortilla and roll it up tightly, starting from the bottom to secure all the fillings inside.
- Cut the wrap in half if desired and serve immediately.
Tips:
- Cook the Chicken Properly: Ensure that the chicken breasts are cooked thoroughly to avoid any health issues. You can grill, bake, or pan-fry the chicken until it reaches an internal temperature of 165°F (75°C).
- Fluff the Couscous: After cooking the couscous, use a fork to fluff it gently. This will help to separate the grains and make the texture light and airy.
- Chill Before Serving: For a refreshing experience, chill the couscous and chicken mixture in the fridge for at least 15 minutes before assembling the wrap. This also helps the flavors to meld together.
- Tortilla Selection: Choose a high-quality tortilla to ensure it doesn't tear easily and can hold all the ingredients well. You can also opt for whole wheat or gluten-free tortillas based on your dietary needs.
- Mixing the Herbs: Combining parsley and spearmint gives the wrap a distinctive Mediterranean flavor. Be sure to finely chop the herbs to distribute their flavors evenly in the wrap.
Your Mediterranean wrap is now ready to enjoy! This healthy and flavorful wrap is perfect for any meal and is sure to become a favorite. Serve it with a side salad or some hummus for an extra touch of Mediterranean goodness.
| Nutrition Facts | |
|---|---|
| Serving Size | 320 grams |
| Energy | |
| Calories 460kcal | 19% |
| Protein | |
| Protein 30g | 20% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 4.26g | 11% |
| Sugar 2.30g | 2% |
| Fat | |
| Fat 36g | 43% |
| Saturated 4.41g | 15% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 40ug | 4% |
| Choline 110mg | 19% |
| Vitamin B1 0.21mg | 17% |
| Vitamin B2 0.27mg | 20% |
| Vitamin B3 12mg | 77% |
| Vitamin B6 1.11mg | 65% |
| Vitamin B9 36ug | 9% |
| Vitamin B12 0.24ug | 10% |
| Vitamin C 18mg | 21% |
| Vitamin E 1.14mg | 8% |
| Vitamin K 70ug | 59% |
| Minerals | |
| Calcium, Ca 66mg | 5% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 1.59mg | 14% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 420mg | 33% |
| Potassium, K 660mg | 19% |
| Selenium, Se 40ug | 74% |
| Sodium, Na 230mg | 16% |
| Zinc, Zn 1.67mg | 15% |
| Water | |
| Water 220g | - |
| * 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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