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Chicken Pesto Wraps: A Nutritious and Delicious Meal in Minutes
Quick and easy Chicken Pesto Wraps packed with nutritious ingredients. Learn how to make this delicious dish step-by-step, perfect for any meal, hot or cold.
Prepping the Ingredients
Let’s start by prepping our ingredients. We will handle the chicken last to avoid contamination of our chopping board. Begin with the baby Romaine or baby Cos lettuces. You need to stack up 1 to 1 ½ heads and then shred them into thin strips. This culinary technique is known as chiffonade. Since these types of lettuce tend to harbor dirt, give them a good rinse after chopping.
Next on the list are cherry tomatoes. We need about 200 grams, but you can also use baby Roma or grape tomatoes. Slice them in half lengthwise or across the middle, whichever you prefer. You can also quarter them if you want smaller pieces.
Now, let’s move on to one clove of garlic. Run it along a microplane to create a fine paste. Pasted garlic blends better in sauces and prevents you from encountering chunks.
We also need 1 teaspoon of capers, which you should wash but not rinse off completely, as the brine adds extra flavor. Roughly chop the capers to ensure there are no whole pieces left.
For the main protein, we have a kilo (2.2 lbs) of boneless, skinless chicken breasts. Butterfly these by slicing them horizontally, and then cut them in half to create even-sized fillets.
Making the Pesto
To make the pesto, add the following into a blender:
- 5 grams (0.2 ounces) of pine nuts
- 5 grams (0.2 ounces) of Parmesan Reggiano
- Two cloves of garlic
- Two cups of fresh basil leaves (roughly one bunch)
- The juice of ¼ lemon (make sure no seeds go in)
- Three tablespoons (60 mL) of extra virgin olive oil
- Salt and cracked black pepper to taste (about 10 cracks worth)
Blend these ingredients on high speed until you achieve a thick yet pourable consistency. You might need to scrape down the sides and add more olive oil if necessary. If you don’t have a blender, a mortar and pestle will work just as well, and it’s the traditional method.
Once your pesto is blended, you can store it in a container or leave it in the blender to save on washing dishes. The final product should look smooth and vibrant.
Preparing the Sauce
Next, we’ll prepare the sauce. In a mixing bowl, combine:
- ¾ cup of mayonnaise
- The grated garlic
- 20 grams of grated Parmesan cheese
- The chopped capers from earlier
- One teaspoon of Dijon mustard
- One teaspoon of Worcestershire sauce
- The juice of another ¼ lemon (again, ensure no seeds go in)
- A bit of salt
- Ten cracks of black pepper
Mix these ingredients well until they are fully combined, ensuring all flavors meld together.
Seasoning and Cooking the Chicken
Now, let’s season the chicken. In a bowl, add:
- One teaspoon of onion powder
- One teaspoon of garlic powder
- One teaspoon of dried Italian herbs
- A touch of chili flakes (optional)
- Two teaspoons of olive oil
- A generous amount of salt and 20 cracks of black pepper
Use clean hands to mix the chicken thoroughly, making sure each piece is evenly coated and not stuck together.
To cook the chicken, heat a large pan over high heat and add two teaspoons of olive oil. Place the chicken pieces in the hot pan, ensuring not to overcrowd it. Cooking in batches might be necessary. Sear the chicken for about 3 ½ to 4 minutes per side, or until cooked through in the center. Once done, let the chicken rest.
Assembling the Wraps
While the chicken is resting, ensure the lettuce is dry and place it in a bowl along with the cherry tomatoes. Add about 2/3 of the sauce you made and mix it well using your hands for the best results.
After the chicken has rested for five minutes, slice it into strips or dice it, depending on your preference. Place the sliced chicken in a bowl, add all the pesto, and mix until everything is well-coated.
To assemble the wraps, use large burrito-style tortillas. Spread the remaining sauce evenly on the tortillas, and then add the pesto chicken (about 220 grams per wrap). Top it with the lettuce and tomato mixture, ensuring an even distribution of tomatoes.
Wrap the tortillas tightly by folding them over, tucking in the sides as you go to prevent any filling from falling out. Repeat this process for all five wraps. These wraps can be stored in food-safe paper, airtight bags, or meal containers. They will keep in the fridge for up to four days.
Note that these wraps are best eaten fresh. You can enjoy them cold or toasted. Freezing is not recommended as the lettuce will become soggy upon thawing. However, you can freeze the pesto chicken mixture separately for up to three months and prepare fresh wraps whenever you like.
Serving Suggestions
Finally, slice the wraps in half on an angle for a more appealing presentation. The vibrant colors and enticing aroma of the pesto chicken are sure to impress and satisfy. Enjoy this nutritious, delicious, and easy-to-make meal!
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