Step-by-Step Guide to Making Delicious and Nutritious Chicken Pesto Wraps

There’s nothing quite like a meal that’s easy to make, packed with nutrition, and above all, delicious. Today, we’re diving into the art of creating chicken pesto wraps that check all those boxes. Whether you’re looking for a quick lunch, a hearty snack, or even a simple dinner, these wraps are versatile enough to fit the bill. Best of all, they taste amazing whether you enjoy them hot or cold. So, let’s get straight into it and walk you through every step of preparing these flavorful, satisfying wraps.

Ingredients Preparation

To start, we need to prepare all our fresh ingredients which form the base of our chicken pesto wraps. Here’s a quick rundown on what you need and how to prep them:

• Lettuce: You’ll need about 1 to 1.5 baby Roma lettuces. Stack these up and chiffonade them, slicing thinly across the whole way. Make sure to rinse the lettuce strips thoroughly afterward to remove any dirt.
• Cherry Tomatoes: Measure 200 grams of cherry tomatoes. Slice these in half lengthwise or in the middle based on your preference. If you want smaller bits, you can quarter them.
• Garlic: Take one clove of garlic and run it along a microplane to create a paste. Pasted garlic blends smoothly in sauces, avoiding chunks or slices.
• Capers: One teaspoon of capers, washed but not rinsed, as you’ll want to retain that extra flavor. Roughly chop them to ensure there are no whole capers remaining.
• Chicken: Use 1 kilo (2.2 lbs) of boneless, skinless chicken breast. Butterfly the breasts by slicing them horizontally, then halve them to create even fillets.

Making the Basil Pesto

For the pesto sauce, you’ll need the following:

• Pine Nuts and Parmesan: Add 5 grams of both pine nuts and grated Parmesan Reggiano into a blender.
• Garlic and Basil: Toss in two cloves of garlic and around two cups of fresh basil leaves (about one bunch).
• Lemon Juice and Olive Oil: Squeeze in the juice of one quarter of a lemon (ensure no seeds get in) and add three tablespoons (60 mL) of extra virgin olive oil. Season with salt and cracked black pepper (about 10 cracks).

Blend these up on high speed until you achieve a thick but pourable consistency. You might need to scrape down the sides of the blender bowl and adjust with more olive oil if necessary.

Pro Tip: If you don’t have a blender, use a mortar and pestle for a more traditional approach.

Preparing the Sauce

In a mixing bowl, combine the following for a delicious sauce:

• Mayonnaise: 3/4 cup of mayonnaise.
• Garlic and Grated Parmesan: Add the pasted garlic and 20 grams of grated Parmesan cheese.
• Capers, Mustard, and Worcestershire Sauce: Include the chopped capers, one teaspoon of Dijon mustard, and one teaspoon of Worcestershire sauce.
• Lemon Juice and Seasoning: Squeeze another quarter of lemon into the mix. Season with salt and cracked black pepper (about 10 cracks).

Give this mixture a thorough mix until all elements are well combined.

Seasoning the Chicken

In a bowl, combine the following with your chicken fillets:

• Spices and Herbs: One teaspoon each of onion powder and garlic powder, and a generous teaspoon of dried Italian herbs. If you like a bit of heat, add a pinch of chili flakes (optional).
• Olive Oil and Seasoning: Drizzle two teaspoons of olive oil over the chicken, and season with salt and cracked black pepper (about 20 cracks). Mix thoroughly with clean hands to ensure every bit of chicken is well-coated.

Cooking the Chicken

Heat a large pan over high heat until it’s very hot. Add two teaspoons of olive oil and start cooking the chicken fillets. Ensure you don’t overcrowd the pan; work in batches if needed to avoid steaming the chicken.

• Cook Time: Sear the chicken for about 3.5 to 4 minutes on each side until they are cooked through.

Once cooked, let the chicken rest for a few minutes.

Assembling the Wraps

1. Salad Mix: Once the lettuce is dried, put it in a bowl with the cherry tomatoes. Add about two-thirds of the sauce and mix with clean hands for even coating.
2. Chicken Preparation: Slice or dice the rested chicken and toss it in a bowl with the prepared basil pesto until well-coated.
3. Wrapping Time: Take five burrito-style tortillas and spread the remaining sauce evenly across them. Place the pesto chicken (about 220 grams each) followed by the lettuce and tomato mix.
4. Wrap It Up: Fold the tortillas, tuck in the sides, and roll tightly to ensure nothing falls out. Secure the wraps with food-safe paper, airtight bags, or meal containers.

Storage: These wraps can be stored in the refrigerator for up to four days. They are best eaten fresh but can also be enjoyed cold or toasted. It’s not recommended to freeze the assembled wraps as the lettuce will become soggy. However, you can freeze the pesto chicken mixture separately for up to three months.

Final Touches

When ready to eat, slice the wraps in half if desired for a more appealing presentation. The wraps will be packed with juicy chicken, fresh lettuce, and tangy tomatoes, all enveloped in creamy, savory pesto sauce.

Nutritional Information

For those tracking their intake, the complete macros for one individual wrap are available in the recipe description. This ensures you stay on top of your nutritional goals while enjoying a delicious meal.

With everything prepared and ready, the only thing left to do is to dig in and enjoy your mouth-watering chicken pesto wrap. Happy cooking!

Learn to make nutritious and delicious chicken pesto wraps with this step-by-step guide. Easy to prepare and perfect to enjoy hot or cold, these wraps are a versatile meal option!