Whole-Grain Chicken and Veggie Wrap
✨ Introduction
A balanced, colorful, and portable meal! This chicken and veggie wrap is rich in lean protein, fiber, and vitamins — perfect for lunch on the go.
Ingredients:
1 whole-grain tortilla
Grilled chicken slices
Lettuce, tomato, carrot
Light yogurt sauce
Instructions:
Layer the ingredients on the tortilla.
Roll up tightly and lightly grill.
Serves: 1–2 | Prep: 10–15 min | Cook: 8–12 min
Detailed steps
Season 150 g chicken breast with salt, pepper, and a pinch of paprika. Grill or pan-sear 3–4 minutes per side until internal temperature reaches 75°C (165°F). Rest 5 minutes, then slice thin.
Prepare veggies: wash lettuce, julienne ½ carrot, slice 1 small tomato.
Make yogurt sauce: mix 3 tbsp plain light yogurt, ½ tsp lemon juice, 1 small minced garlic clove (or powder), salt, pepper and chopped herbs.
Lay 1 whole-grain tortilla flat. Spread a thin layer of yogurt sauce down the center. Layer lettuce, carrot, tomato, and sliced chicken. Add a sprinkle of seeds or cheese if desired.
Fold sides inward and roll tightly. Optionally press the wrap on a hot pan or panini press for 1–2 minutes seam-side down to seal and warm.
Slice in half on the diagonal and serve.
Make-ahead tip: Wraps can be made and refrigerated for up to 24 hours, but add wet ingredients (tomato/sauce) just before eating if you want maximum crispness.
