Are you looking for a quick, nutritious, and absolutely delicious meal that you can enjoy hot or cold? Look no further! In this blog, we will guide you through every step of making mouth-watering Chicken Pesto Wraps that are perfect for any meal. Loaded with fresh ingredients and robust flavors, these wraps are easy to prepare and sure to impress both your taste buds and your friends. Let’s dive straight into it and get cooking!
Vegetable Preparation
- Lettuce: You’ll need about 1 to 1.5 baby Roma lettuces. Stack the leaves and cut them into thin strips. This cutting technique is known as chiffonade. Since Roma lettuce can harbor quite a bit of dirt, make sure to give it a good rinse after chopping.
- Cherry Tomatoes: Grab 200 grams of cherry tomatoes (or feel free to use baby Roma or grape tomatoes). Slice them in half lengthwise or across the middle, whichever you prefer. If you want smaller pieces, you can quarter them.
- Garlic: Take one clove of garlic and grate it using a microplane to create a paste. This ensures an even distribution of garlic flavor in the sauce.
- Capers: You’ll need 1 teaspoon of capers. Rinse them lightly to remove excess brine but don’t worry about drying them too much. Roughly chop them into smaller pieces.
Chicken Preparation
Chicken Breasts: We’re using 1 kilo (2.2 lbs) of boneless, skinless chicken breasts. Start by butterflying the chicken, slicing it horizontally to open it up like a butterfly. Then, cut each piece in half to create two even-sized fillets.
Making the Pesto
For our pesto, you’ll need the following ingredients:
- 5 grams (0.2 oz) of pine nuts
- 5 grams (0.2 oz) of Parmesan Reggiano
- 2 cloves of garlic
- 2 cups of fresh basil leaves (about one bunch)
- Juice of one-quarter lemon
- 3 tablespoons (60 mL) of extra virgin olive oil
- Salt and cracked black pepper to taste
- Blending: Add the pine nuts, Parmesan, garlic, basil leaves, lemon juice, and extra virgin olive oil into a blender. Season with salt and about 10 cracks of black pepper. Blend on high until you get a thick, pourable consistency. You might need to scrape down the sides and add more olive oil if necessary. If you prefer, you can also use a mortar and pestle for a more traditional approach.
- Storage: Once blended, transfer the pesto into a container or leave it in the blender bowl to save on dishes.
Making the Sauce
In a mixing bowl, combine the following:
- 3/4 cup mayonnaise
- Grated garlic
- 20 grams of grated Parmesan cheese
- Chopped capers
- 1 teaspoon of Dijon mustard
- 1 teaspoon of Worcestershire sauce
- Juice of a quarter lemon
Season with a bit of salt and about 10 cracks of black pepper. Mix well to combine all the ingredients until you have a smooth, well-blended sauce. Set it aside until ready to serve.
Seasoning and Cooking the Chicken
In a bowl, combine the butterflied chicken with:
- 1 teaspoon of onion powder
- 1 teaspoon of garlic powder
- 1 teaspoon of dried Italian herbs
- Optional: a pinch of chili flakes
- 2 teaspoons of olive oil
- Generous amount of salt
- About 20 cracks of black pepper
Mix everything together using clean hands, ensuring the spices and seasonings coat all the pieces evenly without any chicken sticking together.
- Cooking: Heat a large pan over high heat and add 2 teaspoons of olive oil. Once hot, place the chicken pieces in the pan. If your pan isn’t big enough, cook the chicken in batches to avoid overcrowding. Sear the chicken for about 3.5 to 4 minutes on each side until cooked through. Remove the chicken from the pan and let it rest.
Assembling the Wraps
- Mixing: Once the lettuce has dried after washing, place it in a bowl along with the cherry tomatoes. Add about 2/3 of the prepared sauce and mix well using clean hands.
- Slicing Chicken: After the chicken has rested, slice or dice it as per your preference. Toss the chicken pieces in the prepared basil pesto until they are well coated.
- Wrapping: Lay out five burrito-style tortillas. Spread the remaining sauce over the tortillas. Distribute the pesto-coated chicken evenly onto each tortilla (about 220 grams per wrap). Follow with the lettuce and tomato mix, ensuring the tomatoes are evenly spread.
- Wrapping Technique: Fold the tortilla over on itself, tuck in the sides, and roll it up tightly to ensure nothing falls out. You should have five neatly wrapped bundles.
Storage and Serving
- Storing: You can wrap the prepared wraps in food-safe paper, place them in airtight bags, or store them in meal prep containers. These wraps will stay fresh in the refrigerator for up to four days. However, freezing is not recommended as it will cause the lettuce to become soggy once thawed.
- Serving: Enjoy these wraps straight out of the fridge or toasted. Toasting adds a delightful crunch, but it’s optional. Slice them in half diagonally for an appealing presentation.
Nutritional Information
For those tracking their macros and calories, the breakdown and nutritional information is provided along with the recipe.
In conclusion, these Chicken Pesto Wraps offer a harmonious blend of fresh, vibrant ingredients wrapped in a tortilla. They are not only a feast for your taste buds but also a nutritious and satisfying meal option. Happy cooking!
