Chicken and Vegetable Wrap
Updated June 14, 2023
- Total Time
- 10 minutes, plus at least 5 minutes' refrigeration
- Rating
- Comments
- Read comments
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Ingredients
- 2flour tortillas
- 4 to 6romaine lettuce leaves, cut away from the ribs
- ½cup shredded carrots
- ¼cup cucumber, cut in julienne (take several thin slices of cucumber, stack them and cut them in thin strips)
- â…›sweet red pepper, cut in very thin strips
- 1tablespoon freshly squeezed lime juice
- 2tablespoons extra virgin olive oil
- ½avocado, sliced
- ½ to ¾shredded poached chicken breast
- Salt
- freshly ground pepper to taste
- Optional: cilantro, basil, tarragon, other herbs
Nutritional analysis per serving (2 servings)
471 calories; 27 grams fat; 4 grams saturated fat; 0 grams trans fat; 17 grams monounsaturated fat; 4 grams polyunsaturated fat; 34 grams carbohydrates; 6 grams dietary fiber; 4 grams sugars; 25 grams protein; 639 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
In a medium bowl, combine all of the ingredients except the lettuce and toss together. Taste and adjust seasoning.
- Step 2
Warm a large flour tortilla for about 10 seconds in the microwave or over a burner, just until flexible. Lay it on your work surface and cover with lettuce leaves, leaving a two-inch border all the way around. Place half the chicken mixture over the lettuce in a strip on the bottom half of the tortilla. Spoon some of the juices from the bottom of the bowl over the lettuce.
- Step 3
Fold the bottom edge of the tortilla over the filling. Fold in the sides, then roll up, squeezing the tortilla so that the roll is compact. Place the roll on a piece of plastic wrap. Fold in the sides of the plastic over the ends of the wrap, and roll up tightly to secure. Repeat with the remaining tortilla, lettuce and filling. Refrigerate for at least five minutes and for as long as 24 hours.
- You can substitute 3 tablespoons of your favorite salad dressing for the lime juice and olive oil.Advance preparation: You can make these a day ahead and keep them in the refrigerator. You will have more shredded chicken when you poach a couple of boneless, skinless breasts than you need for this recipe. Use it for more wraps, or see other shredded chicken recipes.Martha Rose Shulman can be reached at martha-rose-shulman.com.
- You will have more shredded chicken when you poach a couple of boneless, skinless breasts than you need for this recipe. Use it for more wraps, or see other shredded chicken recipes.
Private Notes
Comments
Simple but delicious. I braised some boneless chicken thighs with a teaspoon of sweet soy sauce and shredded those. The hint of sweetness from the soysauce combined well with the lime in the dressing. Use lots and lots of fresh herbs!
I made these as directed and they are delicious. I did add the cilantro,why not if your adding lime! It's a great lunchtime meal because I'm always on the road.
This is tasty and nutritious and good for those on the go! A roast turkey chub or supermarket deli chicken shortcuts meat preparation.
These are delicious. I often pick up a two-pack of boneless and skinless chicken breast. I roast both on the same night. I usually eat the smaller of the two for one dinner (with sides, of course). The second chicken breast is then refrigerated and on the following days, shredded to make these for several nights in a row. They make a great spring-summer-fall dinner. Easy to make. Delicious and light to eat. Easy to clean up any dishes afterwards. Sometimes I substitute pickles for the cukes.
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