Garden Chicken Wrap Recipe

You can typically buy pre-cooked chicken breasts in the deli case of your natural food market. Alternatively, you can grill or broil chicken breasts ahead of time. First, season the bone-in chicken breasts with freshly ground black pepper and a touch of sea salt. Then broil, 6 inches from heat source for 10 minutes per side.

  • My favorite dressing is 1 part honey to 1 part dijon mustard to 1 part nonfat plain Greek yogurt.
  • For a vegetarian wrap, swap out the chicken for 12 ounces of baked tofu. 

Note: Try carrot or celery sticks on the side!

Prep time: 5-10 minutes

Ingredients (use organic when available):

  • 4 low-fat, low carb, multi-grain wraps (8 inches)
  • 2 cooked chicken breasts, deboned, chopped into pieces
  • ½ cup shredded carrots
  • 1 avocado, thinly sliced
  • 1 cup baby spinach leaves
  • ¼ cup of your favorite low-fat natural dressing (about 1 tablespoon per wrap)

Instructions:

  1. Place wraps side by side on a flat surface. Divide chicken into four portions (about ½ cup each). Place a portion of chicken on each wrap.
  2. Top each wrap with carrots, avocado, and spinach.
  3. Drizzle dressing evenly over each wrap.
  4. Roll each wrap up tightly and cut on the diagonal.
  5. Serve immediately or wrap tightly in aluminum foil and refrigerate for lunch the next day.

Nutrition Facts per serving: 247 calories, 15 grams fat, 62 milligrams cholesterol, 96 milligrams sodium, 500 milligrams potassium, 6.2 grams carbohydrates, 4 grams dietary fiber, 21.5 grams protein, high in selenium, Vitamins C and A and niacin.