Easy and Nutritious: How to Make Delicious Chicken Pesto Wraps at Home

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Who said healthy eating has to be complicated? Today, we’re diving into the delightful world of chicken pesto wraps—an easy-to-make, nutritious, and incredibly delicious meal that can be enjoyed hot or cold. Ideal for meal prep or a quick dinner, these wraps combine tender chicken, fresh veggies, and a rich pesto sauce, all wrapped up in a burrito-style tortilla. Ready to elevate your lunch game? Let’s get straight into the preparation and explore the secrets behind making these mouth-watering wraps.

Preparing the Vegetables

First, let’s begin with the preparation of the vegetables that will add a refreshing crunch to our wraps. We’ll start by shredding 1 to 1 and 1/2 baby romaine or baby cos lettuces. This technique, known as chiffonade, involves stacking the leaves, rolling them tightly, and slicing them into thin strips. After shredding, rinse the lettuce to remove any hidden dirt.

Next, prepare 200 grams of cherry tomatoes. You can also use baby plum or grape tomatoes if you prefer. Slice them in halves or quarters depending on your size preference. This step adds a burst of tangy sweetness to the wraps.

To infuse our sauce with a savory punch, we’ll be using one clove of garlic. Grate the garlic to create a paste, which ensures that it blends seamlessly into the sauce. For convenience, pre-made garlic paste can also be used.

Capers will give an extra layer of flavor. Use about one teaspoon, rinse them to wash off the brine, and chop them finely. They don’t need to be perfect, just ensure there are no whole capers left.

Now for the protein—chicken breast is our go-to. For this recipe, we’ll use 1 kilogram or 2.2 pounds of boneless, skinless chicken breast. Butterfly the chicken by slicing it horizontally to open it up like a book, then cut it in half to create even-sized fillets.

Preparing the Pesto

1. In a blender bowl, combine:
   • 5 grams (0.2 ounces) of pine nuts
   • 5 grams (0.2 ounces) of Parmesan Reggiano
   • 2 cloves of garlic
   • 2 cups of fresh basil leaves
2. Squeeze in the juice of 1/4 lemon, ensuring no seeds get in.
3. Add about 3 tablespoons (60 mL) of extra virgin olive oil.
4. Season with salt and 10 cracks of black pepper.
5. Blend on high speed until smooth, scraping down the sides as necessary. The desired consistency is pourable but still thick. You may need to adjust with more olive oil. If you’re tracking macros, note that the calculations are based on 1/4 cup of olive oil.

Creating the Sauce

1. In a mixing bowl, combine:
   • 3/4 cup mayonnaise
   • Grated garlic paste
   • 20 grams of grated Parmesan cheese
   • Chopped capers
   • 1 teaspoon Dijon mustard
   • 1 teaspoon Worcestershire sauce
2. Squeeze in another 1/4 lemon (no seeds), then season with salt and about 10 cracks of black pepper.
3. Mix thoroughly to ensure all ingredients are well combined.

Marinating the Chicken

1. In a bowl, add the chicken and mix in:
   • 1 teaspoon onion powder
   • 1 teaspoon garlic powder
   • 1 teaspoon dried Italian herbs
   • 1 teaspoon chili flakes (optional)
   • 2 teaspoons olive oil
   • A generous amount of salt and about 20 cracks of black pepper
2. Use clean hands to ensure the chicken pieces are well coated and not stuck together.

Cooking the Chicken

1. Heat a large pan over high heat and add 2 teaspoons of olive oil.
2. Place the chicken in the pan, ensuring not to overcrowd it. Cook in batches if necessary.
3. Sear for about 3.5 to 4 minutes per side until cooked through.
4. Remove the chicken and allow it to rest.

Once your chicken has rested for about 5 minutes, it’s time to slice or dice it—your choice! Place the cut chicken into a bowl and mix it with the pesto until evenly coated.

Building the Wraps

1. After the lettuce is dried, add it, along with the cherry tomatoes, into a bowl.
2. Add about 2/3 of the sauce to the bowl and mix using clean hands or tongs until everything is well coated.
3. Lay out your burrito-style tortillas and spread the remaining sauce evenly over them.
4. Add the pesto chicken, followed by the lettuce and tomato mix. Ensure you distribute the ingredients evenly.
5. Fold the tortillas over, tuck in the sides, and roll them tightly.

Storing and Serving

These wraps can be wrapped in food-safe paper, air-tight bags, or meal prep containers. Store them in the fridge for up to 4 days. They can be enjoyed straight from the fridge or toasted for a warm twist. Avoid freezing them as it will lead to soggy lettuce upon thawing. Alternatively, you can freeze the pesto chicken mix separately for up to 3 months and assemble fresh wraps whenever you like.

When you’re ready to serve, slice the wraps in half at an angle for a more appealing presentation. Each bite offers a perfect blend of juicy chicken, fresh vegetables, and rich pesto, making it a filling and delicious meal.

So there you have it—chicken pesto wraps that are not only nutritious but unbelievably easy to make. The combination of fresh ingredients and bold flavors makes this a go-to recipe for anyone looking to enjoy a delicious, healthy meal without the hassle. Give it a try and let your taste buds thank you!

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