Wendy Lord

The Dietician's Plate - Blog


Chicken Wrap with Basil Pesto Yoghurt Sauce

Chicken Wrap

Wraps are a delicious, filling, potentially healthy meal. The wrap itself is obviously important - a whole grain wrap is going to win over a refined white flour wrap. But the filling is really what determines whether or not your wrap can be part of your healthy diet on a regular basis.

A wrap has great potential to be a balanced meal. The wrap is your carbohydrate, the meat is your protein, the sauce usually contains some fat. But you could just as easily use some avocado pear, pesto or hummus to add some healthy fat to your meal.

And of course, you can fill it up with veggies - cooked or raw!

My sister-in-law shared this recipe with me when I needed something to demonstrate for a corporate health day. It is truly delicious and when you get the wrapping technique right (something I had to Google and practice) it is a fantastic on-the-go meal.

Ingredients

Chicken wrp with basil pesto yoghurt sauce recipe

1 large whole wheat wrap
50g shredded lettuce
25g grated carrot
80g cooked chicken fillet, shredded
20ml basil pesto sauce *
Third of a spring onion
2 sliced cocktail tomatoes
30g feta cheese
Half teaspoon smooth cottage cheese

* Basil pesto sauce: Mix together 1 Tbs of plain yoghurt with 1 teaspoon of basil pesto

Method


  1. Warm the wrap in a pan or in the microwave for 20 to 30 seconds.
  2. Layer all of the ingredients, except the cottage cheese, in the middle of the wrap.
  3. Fold up 2 sides of the wrap a third of the way in.
  4. Fold up the bottom flap to cover the filling.
  5. Spread the cottage cheese on the remaining flap.
  6. Fold and tuck! Make sure that the filling stays in the middle as you fold the wrap over.
  7. Stick the final flap to the wrap with the cottage cheese.
  8. Cut diagonally and enjoy!


Download Recipe
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