5-Step Guide to Making Delicious and Nutritious Chicken Pesto Wraps You Can Enjoy Hot or Cold

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Looking for a quick and nutritious meal that’s bursting with flavor? Get ready to master the art of Chicken Pesto Wraps! These wraps are not only packed with healthy ingredients but are also incredibly easy to make. Whether you prefer them hot or cold, these wraps are the perfect addition to your meal prep routine. In just a few simple steps, you’ll have a delicious dish that’s perfect for any occasion. Let’s dive right in and get started with the prep!

Step 1: Prepping Your Ingredients

To get started, let’s prepare the vegetables and chicken. Working with clean, well-organized ingredients is key to making a dish that’s both delicious and visually appealing.

• Shred the Lettuce:
  • You’ll need about 1 to 1.5 baby Roma lettuces. Stack them up and shred them finely. The culinary term for this is chiffonade, which involves slicing the lettuce into thin strips.
  • After chopping, give the lettuce a rinse to remove any dirt hidden in the layers.
• Prepare the Cherry Tomatoes:
  • Use 200 grams of cherry, baby Roma, or grape tomatoes.
  • Slice them in half lengthwise, or quarter them if you prefer smaller pieces.
• Garlic:
  • Take one clove of garlic and grate it using a microplane to create a paste. Using a paste ensures the garlic blends seamlessly into the sauce.
• Capers:
  • You’ll need one teaspoon of capers. Rinse them briefly to remove excess brine but keep some for added flavor.
  • Chop them finely but don’t worry about making them perfectly uniform.
• Chicken Breast:
  • Use 1 kilo (2.2 lbs) of boneless, skinless chicken breast.
  • Butterfly the chicken by slicing it horizontally to open it like a book, then cut each piece in half to create even fillets.

Step 2: Making the Pesto

Pesto is the star of this dish, adding a burst of fresh, savory flavor.

1. Blender Method:
   • In a blender, combine 5 grams of pine nuts, 5 grams of Parmesan Reggiano, two cloves of garlic, and about 2 cups of fresh basil leaves (one bunch).
   • Squeeze the juice of one quarter of a lemon into the bowl, ensuring no seeds get in.
   • Add 3 tablespoons (60 mL) of extra virgin olive oil. Season with salt and cracked black pepper (about 10 cracks).
   • Blend at high speed until you achieve a thick yet pourable consistency. You may need to scrape down the sides and add more olive oil if necessary.
2. Mortar and Pestle Method:
   • If you don’t have a blender, you can use a mortar and pestle. This traditional method might take a bit more elbow grease but yields an equally delicious pesto.

Step 3: Preparing the Sauce

This sauce adds an extra layer of flavor to the wraps.

1. Combine Ingredients:
   • In a mixing bowl, add 3/4 cup of mayonnaise, the grated garlic, 20 grams of grated Parmesan cheese, the chopped capers, one teaspoon of Dijon mustard, and one teaspoon of Worcestershire sauce.
   • Squeeze in another quarter of the lemon juice, ensuring no seeds enter the mixture.
   • Season with salt and cracked black pepper (about 10 cracks worth).
2. Mix:
   • Stir well until all ingredients are thoroughly combined and the sauce is smooth.

Step 4: Cooking the Chicken

The way you cook the chicken ensures it’s juicy and flavorful.

1. Season the Chicken:
   • In a bowl, combine the chicken with one teaspoon each of onion and garlic powder, a teaspoon of dried Italian herbs, and a pinch of chili flakes (optional). Add two teaspoons of olive oil, generous salt, and 20 cracks of black pepper.
   • Mix well, ensuring the seasoning coats every piece of chicken.
2. Cook:
   • Heat a large pan over high heat and add two teaspoons of olive oil.
   • Cook the chicken in batches if necessary to avoid overcrowding. Sear each side for about 3.5 to 4 minutes or until thoroughly cooked.
   • Once done, let the chicken rest for a few minutes before slicing or dicing.

Step 5: Assembling the Wraps

Now it’s time to bring everything together.

1. Mix the Salad:
   • Once the lettuce has dried after washing, add it into a bowl with the sliced tomatoes.
   • Add 2/3 of the prepared sauce and mix well with clean hands to ensure even coating.
2. Combine Chicken and Pesto:
   • Slice or dice the rested chicken and place it in a bowl. Add the pesto and mix until every piece is well-coated.
3. Assemble the Wraps:
   • Spread the remaining sauce across five large burrito-style tortillas.
   • Distribute the pesto chicken evenly among the tortillas (approximately 220 grams per wrap).
   • Top with the lettuce and tomato mixture, ensuring even distribution.
4. Wrap:
   • Fold each tortilla over itself, tuck in the sides, and roll tightly.
   • Wrap in food-safe paper or place them in airtight bags or containers.

Storage and Serving

• Refrigeration:
  • Store the wraps in the fridge for up to four days. They are best eaten fresh but can be toasted if you prefer a hot wrap.
• Freezing:
  • While freezing the whole wrap is not recommended due to the lettuce becoming soggy, the pesto chicken can be frozen for up to three months. Thaw and assemble fresh wraps as needed.

Slicing the wrap diagonally can add a touch of sophistication if you’re looking to impress guests.

Enjoy your Chicken Pesto Wrap! Whether for a quick lunch, a snack, or even a light dinner, these wraps are sure to satisfy your taste buds and nourish your body.

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