If you’re searching for a meal that’s packed with nutrition, incredibly easy to prepare, and downright delicious, look no further than chicken pesto wraps. These versatile wraps can be enjoyed hot or cold, making them perfect for any occasion. In this blog, we’ll take you through five simple steps to create these mouthwatering wraps, from prepping your fresh ingredients to wrapping everything up in a neat, tasty package. Get ready to impress your taste buds and anyone you share these with!
Step 1: Prepping Your Fresh Ingredients
Before you start assembling your wraps, you need to prep your fresh ingredients. Start by washing and shredding 1 to 1.5 baby Roma lettuces. This technique of cutting the lettuce into thin strips is called chiffonade. After chopping, rinse the lettuce again to remove any hidden dirt.
Next, prepare 200 grams of cherry tomatoes (or you can use baby Roma tomatoes or grape tomatoes). Slice these tomatoes in half lengthwise or quarter them if you prefer smaller pieces.
You’ll also need one clove of garlic, which can be run along a microplane to create a paste. Alternatively, you can buy pre-pasted garlic for convenience. Then, roughly chop 1 teaspoon of capers which have been previously washed from their brine.
Lastly, prepare the star of the dish – chicken breast. Use 1 kilo (or 2.2 pounds) of boneless, skinless chicken breasts. Butterfly the breasts by slicing them horizontally to open them up like a butterfly, then cut them in half to create even-sized fillets.
Step 2: Making the Pesto
Creating your own pesto is simple and gives the wraps a burst of fresh flavor. In a blender, combine the following ingredients:
- 5 grams (0.2 ounces) each of pine nuts and Parmesan reggiano
- 2 cloves of garlic
- About 2 cups of fresh basil leaves (approximately one bunch)
- Juice from one-quarter of a lemon (make sure to remove any seeds)
- 3 tablespoons (or 60 mL) of extra virgin olive oil
Season to taste with salt and cracked black pepper (about 10 cracks). Blend the mixture on high speed until it reaches a pourable but thick consistency. You may need to scrape down the sides of the blender bowl and add more olive oil if necessary. If you don’t have a blender, you can use a mortar and pestle for a more traditional approach.
Step 3: Preparing the Sauce
For the sauce, combine the following ingredients in a mixing bowl:
- 3/4 cup of mayonnaise
- The microplaned garlic
- 20 grams of grated Parmesan cheese
- The chopped capers
- 1 teaspoon of Dijon mustard
- 1 teaspoon of Worcestershire sauce
- Juice from another quarter of lemon (again, remove any seeds)
- Salt and cracked black pepper to taste (about 10 cracks)
Mix everything thoroughly to ensure all the ingredients are well combined.
Step 4: Cooking and Preparing the Chicken
Season the chicken fillets in a bowl with:
- 1 teaspoon each of onion powder and garlic powder
- A generous teaspoon of dried Italian herbs
- (Optional) a little bit of chili for an extra kick
- 2 teaspoons of olive oil
- A generous amount of salt
- Cracked black pepper (20 cracks)
Mix everything together with clean hands to ensure the seasoning covers every nook and cranny of the chicken.
Heat a large pan over high heat and add 2 teaspoons of olive oil. Cook the chicken, ensuring not to overcrowd the pan, for about 3.5 to 4 minutes on each side until cooked through the center. Once done, let the chicken rest to allow the juices to redistribute.
Step 5: Assembling the Wraps
While the chicken rests, dry the shredded lettuce and add it to a bowl with the sliced cherry tomatoes. Add two-thirds of the prepared sauce and mix everything with clean hands.
Once the chicken has rested, slice or dice it according to your preference. Mix the chicken with the prepared pesto until everything is evenly coated.
To assemble, spread the remaining sauce across five burrito-style tortillas. Place the pesto-coated chicken on the tortillas (220 grams per wrap, if you’re tracking macros). Add the lettuce and tomato mix, ensuring an even distribution of tomatoes. Begin wrapping by folding the tortilla over the ingredients, tucking in the ends to prevent anything from falling out, and rolling it tightly.
These wraps can be wrapped in food-safe paper, stored in airtight bags, or placed in meal containers. They keep well in the fridge for up to four days and can be eaten fresh or toasted. Freezing the wraps is not recommended as the lettuce may become soggy when thawed, but you can freeze the pesto chicken mix for up to three months and assemble fresh wraps when needed.
Chicken pesto wraps offer a delightful combination of fresh, savory flavors wrapped in a convenient package. Whether you’re preparing them for a quick lunch, a picnic, or a light dinner, these wraps are sure to be a hit. Plus, they’re so simple to make that you can easily adjust the recipe to suit your taste. Bon appétit!
