MEDITERRANEAN WRAP
This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.
Provided by EatingWell Test Kitchen
Categories Healthy Chicken Sandwich Recipes
Time 40m
Number Of Ingredients 13
Steps:
- Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
- Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
- Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
- Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
- To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Nutrition Facts : Calories 509.5 calories, Carbohydrate 54.9 g, Cholesterol 62.7 mg, Fat 17.9 g, Fiber 5.7 g, Protein 32.3 g, SaturatedFat 3.3 g, Sodium 725.6 mg, Sugar 4.5 g
MEDITERRANEAN VEGGIE WRAP RECIPE
Go meatless for lunch with this flavorful, fiber-filled Mediterranean veggie wrap! It's filled with vegetables over protein-rich hummus.
Provided by Kaleigh McMordie, MCN, RDN, LD
Time 15m
Number Of Ingredients 10
Steps:
- In a small skillet, heat oil over medium-low heat.
- Thinly slice red onion, bell pepper, and zucchini. Add to skillet and sauté, stirring until soft, about 5 minutes.
- In a separate skillet, heat the wraps. Once heated, remove wraps from skillet and set on a plate.
- Spread half of the hummus down the middle of each wrap.
- Divide spinach between wraps, then top with sautéed vegetables. Sprinkle with feta, oregano, and olives.
- Fold edges over to roll up and cut in half cross-wise.
Nutrition Facts : Calories 239 kcal, Carbohydrate 28 g, Cholesterol 8 mg, Fiber 6 g, Protein 8 g, SaturatedFat 4 g, Sodium 383 mg, Sugar 5 g, Fat 11 g, ServingSize 2 (1 wrap each), UnsaturatedFat 0 g
MEDITERRANEAN SHRIMP WRAPS
Provided by Robin Miller : Food Network
Time 10m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Spread pesto on 1 side of tortillas. Top with spinach, shrimp, artichoke hearts, and sun-dried tomatoes and roll up.
MEDITERRANEAN TUNA WRAP
Steps:
- In a medium bowl combine the tuna, onion, parsley, olives.
- In a small bowl, whisk together the olive oil, zest, lemon juice, salt and pepper. Pour about 2/3 the dressing over the tuna mixture and toss to combine. In a separate bowl, pour the rest of the dressing over the greens and toss to combine.
- Place some tuna salad onto each piece of wrap bread. Top with 1 1/2 cups of greens and a few tomato slices. Roll the wraps and serve.
Nutrition Facts : Calories 379 calorie, Fat 16.5 grams, SaturatedFat 2 grams, Cholesterol 45 milligrams, Sodium 701 milligrams, Carbohydrate 29 grams, Fiber 5 grams, Protein 26 grams, Sugar 4 grams
MEDITERRANEAN CHICKEN WRAP
This is a very tasty wrap with hummus and other good stuff. Easy to make especially if you have leftover chicken. It is good without the chicken and just plain. You may substitute romaine lettuce for the spinach.
Provided by Mimi in Maine
Categories Lunch/Snacks
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Spread the flat bread with the hummus almost to the edge.
- Arrange the rest of the ingredients over the hummus.
- Roll up and cut in half.
MEDITERRANEAN VEGGIE WRAP
Make and share this Mediterranean Veggie Wrap recipe from Food.com.
Provided by Terri F.
Categories Lunch/Snacks
Time 5m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Spread hummus on the bread to within 1/2 inch of the edge.
- Add parsley, cucumber, olives, tomato, and cheese on top of hummus.
- Roll up and serve.
MEDITERRANEAN CHICKEN WRAP
Chicken provides a great source of protein, while the tapenade adds healthy fats. Artichoke hearts and tomato bring fiber to the table. The whole-wheat wrap offers a better carb choice than a white wrap.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Chicken Chicken Breast Recipes
Time 10m
Number Of Ingredients 7
Steps:
- Heat broiler with rack 4 inches from heat. Season chicken with salt and pepper and broil until opaque throughout, 4 to 5 minutes; let cool.
- Spread bottom of wrap with the olive tapenade. Layer with chicken, artichoke hearts, tomato, and baby greens; season with salt and pepper. Fold tortilla to seal.
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