Chicken Avocado Wrap
Macros and Calories per Portion:
- Calories: 450
- Protein: 35g
- Carbohydrates: 35g
- Fat: 18g
Ingredients:
- 1 large chicken breast
- 1 ripe avocado
- 1 whole wheat tortilla
- 1 cup spinach or mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1 tablespoon olive oil
- Juice of 1/2 lime
- Salt and pepper to taste
This Chicken Avocado Wrap is a perfect blend of flavor and nutrition. The lean protein from the chicken breast supports muscle health and keeps you full, while the avocado provides healthy fats that are great for your heart. The whole wheat tortilla offers complex carbohydrates for sustained energy, and the spinach adds a dose of vitamins and minerals. Cherry tomatoes and red onion contribute antioxidants, making this wrap not only delicious but also a powerhouse of nutrients. It’s quick to prepare, making it an ideal choice for a healthy lunch on the go.
How to cook this delicious wrap
- Prepare the Chicken:
- Start by seasoning the chicken breast with a generous amount of salt and pepper on both sides. This step is crucial as it ensures that the chicken is flavorful throughout.
- Heat the olive oil in a skillet over medium heat. It’s important to use a non-stick skillet or ensure your skillet is well-oiled to prevent the chicken from sticking.
- Once the oil is hot, carefully place the chicken breast in the skillet. You should hear a sizzle, which means the pan is hot enough to sear the chicken, locking in the juices.
- Cook the chicken breast for about 5-7 minutes on each side. Do not move the chicken too much as it cooks, allowing it to develop a nice golden-brown crust. Use tongs to flip the chicken breast, ensuring even cooking on both sides.
- To check if the chicken is done, you can use a meat thermometer; the internal temperature should reach 165°F (75°C). Alternatively, you can cut into the thickest part of the chicken to ensure there are no pink parts.
- Once cooked, remove the chicken from the skillet and place it on a cutting board. Let it rest for a few minutes before slicing. Resting the chicken allows the juices to redistribute, making it more tender and juicy.
- Slice the chicken into thin strips. This makes it easier to distribute evenly throughout the wrap, ensuring each bite has a perfect balance of ingredients.
- Prepare the Avocado:
- While the chicken is cooking, you can prepare the avocado. Cut the avocado in half lengthwise, and twist the halves apart.
- Remove the pit by carefully tapping it with a knife and twisting. Once the pit is out, use a spoon to scoop the avocado flesh into a bowl.
- Add the juice of half a lime to the bowl. The lime juice not only adds a fresh, tangy flavor but also prevents the avocado from browning.
- Add a pinch of salt and pepper to the bowl. This step enhances the flavor of the avocado, making it a more prominent component of the wrap.
- Use a fork to mash the avocado until smooth. You can leave some chunks if you prefer a chunkier texture. Mashing the avocado helps it spread more easily and evenly on the tortilla.
- Assemble the Wrap:
- Lay the whole wheat tortilla flat on a clean surface. Using a whole wheat tortilla adds extra fiber and nutrients compared to a regular white tortilla.
- Spread the mashed avocado evenly over the tortilla. Make sure to cover the entire surface to ensure each bite has a creamy texture.
- Add a layer of spinach or mixed greens on top of the avocado. Spinach and mixed greens provide essential vitamins and minerals, adding a nutritional boost to your wrap.
- Place the sliced chicken breast on top of the greens. Distribute the chicken evenly to ensure a balanced flavor in every bite.
- Sprinkle the halved cherry tomatoes and thinly sliced red onion over the chicken. Cherry tomatoes add a sweet and tangy flavor, while red onions provide a bit of crunch and sharpness.
- Roll the Wrap:
- To roll the wrap, fold in the sides of the tortilla towards the center. This helps to keep the ingredients from spilling out.
- Start rolling from the bottom, keeping the wrap tight as you go. The tighter you roll, the better it will hold together.
- Once rolled, you can cut the wrap in half diagonally if desired. This makes it easier to eat and looks appealing.
- Enjoy your Chicken Avocado Wrap immediately, or wrap it in foil for a portable lunch. If you are preparing it ahead of time, store it in the refrigerator to keep it fresh.