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When it comes to quick and nutritious meals, it doesn’t get much better than chicken pesto wraps. These wraps are packed with flavor, easy to assemble, and versatile enough to be enjoyed hot or cold, making them a perfect option for any meal of the day. Today, we’ll walk you through the step-by-step process of creating these delicious wraps, starting with prepping fresh, vibrant ingredients and culminating in a dish that satisfies both your taste buds and nutritional needs. So, let’s roll up our sleeves and dive into this mouth-watering recipe!
Ingredients
- 1-1.5 baby Romaine or baby cos lettuces
- 200g cherry tomatoes (or baby Roma or grape tomatoes)
- 1 clove of garlic
- 1 teaspoon of capers
- 1 kilo (2.2 lbs) boneless, skinless chicken breast
- 5g pine nuts
- 5g Parmesan Reggiano
- 2 cloves of garlic (for the pesto)
- 2 cups fresh basil leaves (about 1 bunch)
- 1/4 lemon (juiced)
- 3 tablespoons (60ml) extra virgin olive oil
- 3/4 cup mayonnaise
- 20g grated Parmesan cheese (for the sauce)
- 1 teaspoon Dijon mustard
- 1 teaspoon Worcestershire sauce
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon dried Italian herbs
- Optional: chili flakes
- Salt and cracked black pepper
- 5 large tortilla wraps
Step-by-Step Instructions
1. Prepping the Vegetables and Chicken
Start by stacking the baby Romaine or cos lettuces. Slice them into thin strips using the chiffonade technique. This ensures you have delicate, even lettuce ribbons. After chopping, give the lettuce a good rinse to remove any dirt. Next, take the cherry tomatoes and slice them in half or quarters, depending on your preference. Cutting them into smaller pieces can make them easier to bite into once they’re inside the wrap.
For the garlic, use a microplane to grate one clove into a paste. This ensures it integrates smoothly into the sauce without leaving any chunks. Take a teaspoon of capers, rinse them under cold water, and chop finely. Capers add a delightful tangy flavor to the sauce. Finally, butterfly the chicken breast by slicing horizontally. This will give you two even-sized fillets from each breast.
2. Making the Pesto
In a blender or mortar and pestle, combine 5g pine nuts, 5g Parmesan Reggiano, two cloves of garlic, and 2 cups fresh basil leaves. Add the juice of 1/4 lemon and 3 tablespoons of extra virgin olive oil. Season with salt and cracked black pepper (approximately 10 cracks of the pepper grinder). Blend until you achieve a thick, pourable consistency. You may need to scrape down the sides of the blender and add more olive oil to reach the desired texture.
3. Preparing the Sauce
In a mixing bowl, combine 3/4 cup mayonnaise, grated garlic, 20g grated Parmesan cheese, chopped capers, 1 teaspoon Dijon mustard, 1 teaspoon Worcestershire sauce, and the juice of another 1/4 lemon. Season with a pinch of salt and 10 cracks of black pepper. Stir thoroughly until all ingredients are well-combined and the sauce is smooth.
4. Seasoning and Cooking the Chicken
Place the butterflied chicken breasts into a bowl. Add 1 teaspoon each of onion powder, garlic powder, dried Italian herbs, and potentially some chili flakes if you like a bit of heat. Drizzle with 2 teaspoons of olive oil and season generously with salt and cracked black pepper (approximately 20 cracks). Using clean hands, thoroughly mix to ensure each piece of chicken is coated with the seasoning.
Heat a large pan over high heat and add 2 teaspoons of olive oil. Sear the chicken breasts for 3.5-4 minutes on each side until cooked through. Once cooked, remove the chicken from the heat and let it rest.
5. Assembling the Wraps
After the lettuce has dried, transfer it to a bowl along with the sliced cherry tomatoes. Add about 2/3 of the prepared sauce and use clean hands to mix thoroughly, ensuring the lettuce and tomatoes are well-coated. Once the chicken has rested, slice or dice it based on your preference. Combine the chicken with the prepared pesto and mix until evenly coated.
Take one large tortilla wrap and spread some of the remaining sauce over the center. Add a portion of the pesto chicken (approximately 220g per wrap) and top with the lettuce and tomato mixture. Fold the wrap over itself, tuck in the sides, and roll tightly to secure all the fillings.
6. Storing and Serving
These wraps can be stored in the fridge for up to four days. It’s best to eat them fresh, but they can also be enjoyed cold or toasted for a warm, crispy variation. If you need to freeze, only freeze the pesto chicken mix, which can last up to three months. Make fresh wraps using the thawed chicken when needed.
By following these steps, you’ll have five delicious, nutritionally balanced chicken pesto wraps ready to enjoy. Whether you prefer them toasted or fresh, these wraps offer a perfect combination of savory flavors and crisp textures, making them an ideal meal for any time of the day. Bon appétit!
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