Mediterranean wrap
This Mediterranean wrap features grilled chicken, fluffy couscous, and a medley of fresh vegetables, all dressed with a zesty lemon-garlic sauce. It's a perfect option for a quick lunch or a light dinner, wrapped in a soft tortilla.
Cook time 10 min
Prep time 10 min
Ingredients:
1/4 cup couscous1 tbsp olive oil
4 oz chicken breasts
1 tbsp fresh parsley
1 tsp spearmint
1.50 tbsp lemon juice
4 tsp flaxseed oil
1/2 tsp garlic
1 dash salt
1 dash black pepper
1/4 tomato
1/4 cup cucumber
1 tortilla
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.
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.
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.
Mediterranean wrap FAQ:
The chicken is fully cooked when it reaches an internal temperature of 165°F (75°C) and the juices run clear. If you don’t have a thermometer, make a small cut in the thickest part of the chicken; if it's no longer pink and the juices are clear, it's done.
Yes, you can prepare the couscous in advance. Once cooked, store it in an airtight container in the refrigerator for up to 3 days. Reheat it briefly before using to ensure it’s fluffy.
You can substitute couscous with quinoa, bulgur, or rice, adjusting the cooking method and water ratio as necessary. Each alternative will impart a different flavor and texture.
Wrap any leftover portions tightly in plastic wrap or foil, or store them in an airtight container in the refrigerator for up to 2 days. Reheat gently before eating, as the tortilla may become softer.
A standard 10-inch (25 cm) tortilla works best for this recipe. It provides enough space to hold the filling securely without breaking.
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.
Nutrition per serving
1 ServingsCalories 460kcal
Protein 30g
Carbohydrates 36g
Fiber 4.26g
Sugar 2.30g
Fat 36g
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