Chicken and Vegetable Wrap

, Lettuce
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Much of the pleasure of eating this wrap comes from the crunchy textures of the lettuce and the shredded vegetables. If you poach and shred a couple of chicken breasts at the beginning of the week, then these wraps are quickly thrown together.

Ingredients

  • 2

    flour tortillas

  • 4 to 6

    romaine lettuce leaves, cut away from the ribs

  • ½

    cup shredded carrots

  • ¼

    cup cucumber, cut in julienne (take several thin slices of cucumber, stack them and cut them in thin strips)

  • sweet red pepper, cut in very thin strips

  • 1

    tablespoon freshly squeezed lime juice

  • 2

    tablespoons extra virgin olive oil

  • ½

    avocado, sliced

  • ½ to ¾

    shredded poached chicken breast

  • Salt

  • freshly ground pepper to taste

  • Optional: cilantro, basil, tarragon, other herbs

  • Nutritional Information
    • Nutritional analysis per serving (2 servings)


      461 calories; 29 grams fat; 5 grams saturated fat; 0 grams trans fat; 18 grams monounsaturated fat; 4 grams polyunsaturated fat; 33 grams carbohydrates; 6 grams dietary fiber; 3 grams sugars; 17 grams protein; 34 milligrams cholesterol; 561 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.
      Powered by Edamam

Preparation

  1. In a medium bowl, combine all of the ingredients except the lettuce and toss together. Taste and adjust seasoning.
  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.
  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.

Tips

  • 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.
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