Chicken Pesto Wraps: Packed with Flavor and Nutrition!
Prep the Ingredients
First, let’s start with the ingredients you’ll need to prepare. Preparing ingredients ahead of time ensures a smooth cooking process. For the vegetables, we need:
- 1-1.5 baby cos or baby Roma lettuces: Stack the lettuce leaves and shred them into thin strips, a technique known as chiffonade. Don’t forget to rinse the shredded lettuce to remove any dirt.
- 200 grams of cherry tomatoes: These can also be baby Roma or grape tomatoes. Slice them in half lengthwise, or even quarter them if you prefer smaller pieces.
- 1 clove of garlic: Use a microplane to grate the garlic into a paste for a smooth mixture.
- 1 teaspoon of capers: Wash them to remove the brine, then roughly chop them to ensure no whole capers remain.
Prepare the Chicken
Now let’s move on to the chicken. You’ll need:
- 1 kilo or 2.2 pounds of boneless, skinless chicken breast: Butterfly the chicken by slicing it horizontally to open it up, then slice it in half to create two even-sized fillets.
Make the Pesto
For the pesto, you’ll require:
- 5 grams of both pine nuts and Parmesan Reggiano: Place these in a blender bowl.
- 2 cloves of garlic: Add them to the bowl.
- 2 cups of fresh basil leaves: This is approximately one bunch.
- Juice of 1/4 lemon: Ensure no seeds go into the blender.
- 60 mL (or about 3 tablespoons) of extra virgin olive oil: Season to taste with salt and black pepper (about 10 cracks of pepper).
Blend these ingredients on high speed until you achieve a thick but pourable consistency. You can add more olive oil if needed, but remember to track the additional calories accurately.
For those without a blender, a mortar and pestle will work perfectly. This traditional method can even enhance the flavors. Once blended, store the pesto in a container or leave it in the blender bowl to save on washing up.
Prepare the Sauce
Next, prepare the sauce. In a mixing bowl, combine:
- 3/4 cup of mayonnaise
- Grated garlic (1 clove)
- 20 grams of grated Parmesan cheese
- Chopped capers
- 1 teaspoon of Dijon mustard
- 1 teaspoon of Worcestershire sauce
- Juice of another 1/4 lemon: Again, make sure no seeds go in.
- Salt and cracked black pepper (about 10 cracks)
Mix thoroughly until all ingredients are well combined, and set aside.
Season the Chicken
Season the chicken in a bowl with:
- 1 teaspoon of onion powder
- 1 teaspoon of garlic powder
- 1 generous teaspoon of dried Italian herbs
- Optional: A pinch of chili for a bit of heat
- 2 teaspoons of olive oil
- A generous amount of salt
- 20 cracks of black pepper
Using clean hands, mix everything to ensure the chicken is evenly coated and not sticking together.
Cook the Chicken
Heat a large pan over high heat and add two teaspoons of olive oil. When the pan is hot, begin cooking the chicken in batches if necessary to avoid overcrowding. Sear for about 3.5 to 4 minutes on each side, or until fully cooked. Remove from the pan and let the chicken rest.
Prep the Veggies
While the chicken is resting, dry the lettuce after washing and add it to a bowl with the cherry tomatoes. Pour in about two-thirds of the sauce and mix using your clean hands, ensuring everything is coated evenly.
Slice and Mix the Chicken
After the chicken has rested for about five minutes, slice it into preferred sizes—either thin slices or diced. Toss the chicken with the prepared pesto until well-coated.
Assemble the Wraps
Finally, assemble the wraps. Spread the remaining sauce across five burrito-style tortillas. Place an equal amount of pesto chicken (about 220 grams) in each tortilla. Add the lettuce and tomato mixture, ensuring there’s a good distribution of tomatoes.
Wrap each tortilla tightly to ensure nothing falls out. You can tuck in the ends to secure the filling. These wraps can be stored in food-safe paper, air-tight bags, or meal containers. They will stay fresh in the fridge for up to four days but are best enjoyed fresh. Although not recommended for freezing, the pesto chicken mix can be frozen separately for up to three months.
When ready to eat, you can enjoy these wraps cold or lightly toasted. If you’re serving to impress, slice the wraps in half on an angle.
Enjoy Your Chicken Pesto Wraps!
These Chicken Pesto Wraps are everything you want from a wrap: tasty, fresh, and super simple. The combination of pesto and sauce creates a savory flavor without overpowering the dish. There’s just the right amount of moisture, ensuring the wraps aren’t soggy.
This delightful recipe is easy to make and perfect for meal prep. Enjoy the convenience and flavor of these nutritious wraps any day of the week!
