Wholesome and Flavorful Chicken Pesto Wraps: A Simple Guide to a Tasty Meal
To get started, let’s focus on preparing the ingredients for our delicious chicken pesto wraps. These wraps are not only packed with nutrition but also incredibly versatile, allowing you to enjoy them hot or cold.
Ingredient Preparation
The key to making these wraps efficiently is to prepare all the ingredients before you start cooking. Here’s a step-by-step guide to get everything ready.
Lettuce Chiffonade
- Take 1 to 1½ baby cos or baby Roma lettuces.
- Stack the leaves and shred them into thin strips using the chiffonade technique.
- Wash the shredded lettuce to remove any dirt and set it aside to dry.
Cherry Tomatoes
- Prepare 200 grams of cherry tomatoes.
- Cut the tomatoes in half or quarters, depending on your preference, and set them aside.
Garlic
- Use one clove of garlic, and create a garlic paste by running it along a microplane.
- If you prefer, you can buy pre-pasted garlic for convenience.
Capers
- Measure 1 teaspoon of capers and roughly chop them after rinsing them from their brine.
- Rinsing isn’t necessary as the brine adds additional flavor.
Chicken Breast
- Use 1 kilogram (2.2 pounds) of boneless, skinless chicken breast.
- Butterfly the chicken by slicing it horizontally to create even fillets.
Pesto Preparation
In a blender, combine the following ingredients to create a smooth pesto sauce:
- 5 grams (0.2 ounces) of both pine nuts and Parmesan Reggiano cheese.
- Two cloves of garlic.
- About 2 cups of fresh basil leaves (approx. one bunch).
- Juice from a quarter of a lemon.
- 3 tablespoons (60 mL) of extra virgin olive oil.
- Season with salt and cracked black pepper (about 10 cracks worth).
Blend the ingredients at high speed until you have a thick, pourable pesto. Adjust the consistency with additional olive oil if needed.
Sauce Preparation
In a mixing bowl, combine the following ingredients to create a creamy sauce:
- ¾ cup of mayonnaise.
- The grated garlic.
- 20 grams of grated Parmesan cheese.
- Chopped capers.
- 1 teaspoon of Dijon mustard.
- 1 teaspoon of Worcestershire sauce.
- Juice from another quarter of the lemon.
- Salt and cracked black pepper (about 10 cracks worth).
Mix well to ensure all ingredients are combined and set the sauce aside.
Seasoning the Chicken
In a bowl, season the chicken fillets with:
- 1 teaspoon of onion powder.
- 1 teaspoon of garlic powder.
- 1 teaspoon of dried Italian herbs.
- Optional: a pinch of chili flakes for added heat.
- 2 teaspoons of olive oil.
- A generous amount of salt and 20 cracks worth of black pepper.
Use clean hands to mix everything, ensuring the chicken fillets are well-coated and not sticking together.
Cooking the Chicken
Heat a large pan over high heat and add 2 teaspoons of olive oil. Cook the chicken fillets in batches if necessary to avoid overcrowding.
- Sear the chicken for about 3½ to 4 minutes on each side until fully cooked.
- Once cooked, remove the chicken fillets from the pan and let them rest.
Assembling the Wraps
After the lettuce has dried:
- Place it in a bowl along with the cherry tomatoes.
- Add about ⅔ of the prepared sauce, mixing thoroughly with clean hands to coat the lettuce and tomatoes.
Once the chicken has rested for about 5 minutes:
- Slice or dice it according to your preference.
- Place the chicken in a bowl and mix with the prepared pesto until evenly coated.
Lay out five burrito-style tortillas and:
- Spread the remaining sauce evenly across them.
- Distribute the pesto chicken evenly on each tortilla (about 220 grams per wrap).
- Add the lettuce and tomato mixture, ensuring there’s a good amount of tomatoes in each wrap.
Wrapping and Storing
Fold each tortilla over, tuck in the sides, and roll it tightly to form a wrap.
For storage:
- Wrap each prepared wrap in food-safe paper, airtight bags, or meal containers.
- Store in the fridge for up to 4 days.
These wraps can be eaten hot or cold. If you prefer them toasty, simply warm them up before serving. Avoid freezing the assembled wraps as the lettuce can become soggy upon thawing.
Enjoying Your Wraps
Cut each wrap in half, and serve them at an angle to make them look more appetizing. The combination of the basil pesto and the creamy sauce creates a savory flavor profile, balanced by the freshness of the lettuce and tomatoes.
These chicken pesto wraps are perfect for a quick lunch, picnic, or light dinner. They are nutritious, easy to make, and delightfully tasty. Enjoy your meal!
