Is there something extra satisfying than a wrap?
For starters, they’re tremendous simple to make. Second, they are often personalized with nearly any protein or veggie, or mixture of the 2, making for a nutritious meal. Third, they’re transportable, so you possibly can take them on the street to the workplace, your child’s soccer recreation or any outdoors journey.
I discovered this successful recipe whereas scrolling via Instagram reels. It’s technically a hen salad, as a result of roasted hen breast is the star, however you additionally may name it a chopped salad, because the meat is shredded after which blended with chopped kale in a yogurt-based dressing. All of it goes right into a flour tortilla with grated Parmesan for a salty, tacky end.
When you therapeutic massage the kale leaves collectively together with your fingers till they simply begin to wilt, you’ll break down the robust fibers within the greens and make it simpler to chew. I used Lacinato kale, an Italian selection with lengthy, blue-green leaves.
This recipe made sufficient hen salad to fill 4 extra-large tortillas. When you’re not a fan of kale, substitute arugula or chopped romaine.
LEMON PARMESAN CHICKEN WRAP
Components:
For hen
2 massive hen breasts, sliced in half horizontally in the event that they’re actually thick
Salt and pepper
1 tablespoon olive oil
1 tablespoons balsamic vinegar
2 teaspoons Worcestershire sauce
1 teaspoon every garlic and onion powder
For salad
2 cups chopped kale
1 tablespoon olive oil
Salt and black pepper
4 tablespoons nonfat Greek yogurt, divided
1 teaspoon Dijon mustard
2 teaspoons honey
Juice of 1 lemon
1/2 teaspoon every garlic and onion powder
1 teaspoon Worcestershire sauce
1/3 cup grated Parmesan cheese, plus extra to garnish
4 extra-large flour tortillas (12 inch) or 8 10-inch flour tortillas
Instructions: Preheat oven to 350 levels Fahrenheit.
Place hen in massive bowl, and season with salt and pepper. Add olive oil, balsamic vinegar, Worcestershire sauce and garlic and onion powders. Whisk to mix, then add hen and toss to coat with a pair of tongs.
Add hen and sauce to an 8-inch baking pan (it must be crowded) and place in oven for 20-25 minutes or till an prompt learn thermometer within the thickest a part of the breast reads 165 levels. Put aside to chill.
Whereas hen is roasting, make salad.
Place kale in a big salad bowl, add olive oil and season with salt and pepper. Toss together with your fingers to mix, then therapeutic massage kale for 2-3 minutes.
Add 2 tablespoons yogurt, Dijon mustard, honey, lemon juice, garlic and onion powder and Worcestershire sauce. Combine to mix and put aside.
When hen is cool sufficient to deal with, shred together with your fingers or chop within the pan with the sauce. Toss collectively, so hen is coated in sauce.
Add hen to the kale salad, together with remaining 2 tablespoons Greek yogurt and grated Parmesan. Combine till properly mixed, then style and add extra Parmesan if it’s not tacky sufficient.
Divide hen salad among the many wraps (pile it within the center), then fold and wrap like a burrito. Toast on either side in a scorching pan, then slice in half.
Serve with extra Parmesan on prime.
Serves 4.
