Looking for a nutritious, easy, and delicious meal? Today, we’re diving into chicken pesto wraps that check all the boxes. Packed with fresh ingredients and bursting with flavor, these wraps are versatile enough to enjoy hot or cold. Whether you’re planning your meals for the week or need a quick dinner idea, these wraps are simple to prepare and guaranteed to satisfy. Let’s get started with the prep work, guiding you every step of the way to creating these delectable wraps!
Initial Preparation
The first step in our chicken pesto wrap journey is to get all our ingredients ready. This includes several vegetables, seasonings, and the star of the show: the chicken.
Start with the baby romaine or baby cos lettuce. You’ll need about 1 to 1.5 heads. Stack your leaves and cut them into fine strips using the chiffonade method. This will ensure the lettuce is evenly shredded. Rinse the cut lettuce to remove any residual dirt, which is common in layered lettuce.
Next, prep 200 grams of cherry tomatoes. You can use baby Roma or grape tomatoes as alternatives. Slice these in half lengthwise or across the middle. If you prefer smaller pieces, quarter them.
Mince one clove of garlic by running it along a microplane to create a fine paste. Pasted garlic blends seamlessly into our sauce, avoiding any overpowering chunks.
You’ll also need one teaspoon of capers, washed to remove excess brine. Roughly chop these, ensuring there are no whole capers left.
Finally, prepare the chicken breast. For this recipe, we use 1 kilo (about 2.2 pounds) of boneless, skinless chicken breast. Butterfly the chicken by slicing it horizontally, then cut it in half to create thinner fillets. This method ensures the chicken cooks evenly and is easy to slice for the wraps.
Making the Pesto
For the pesto sauce, combine the following ingredients in a blender:
- 5 grams (0.2 ounces) of pine nuts
- 5 grams (0.2 ounces) of grated Parmesan Reggiano
- Two cloves of garlic
- Two cups of fresh basil leaves (approximately one bunch)
- The juice of one-quarter of a lemon, ensuring no seeds slip in
- Three tablespoons (60 ml) of extra virgin olive oil
- A pinch of salt and 10 cracks of black pepper
Blend these ingredients on high speed until you achieve a thick but pourable sauce. You may need to scrape down the sides of the blender bowl and add more olive oil for the right consistency. If you’re watching your calorie intake, note that the recipe’s macros are calculated for a quarter-cup of extra virgin olive oil. Adjust accordingly if you add more.
If you don’t have a blender, you can use a mortar and pestle for a more traditional pesto. Once blended, transfer the pesto to a container or keep it in the blender bowl to save on dishes.
Preparing the Sauce
The next component is a flavorful sauce that ties all the ingredients together. In a mixing bowl, combine:
- Three-quarters of a cup of mayonnaise
- The grated garlic from earlier
- 20 grams of grated Parmesan cheese
- The chopped capers
- One teaspoon of Dijon mustard
- One teaspoon of Worcestershire sauce
- The juice of another quarter of a lemon
- A pinch of salt and 10 cracks of black pepper
Mix thoroughly until all ingredients are well-combined. Set this sauce aside until it’s time to assemble the wraps.
Seasoning and Cooking the Chicken
Season the chicken with a blend of spices for added flavor. In a bowl, mix:
- One teaspoon of onion powder
- One teaspoon of garlic powder
- One teaspoon of dried Italian herbs
- A pinch of chili flakes (optional)
- Two teaspoons of olive oil
- A generous pinch of salt and 20 cracks of black pepper
Use clean hands to coat the chicken evenly, ensuring it’s well-seasoned and not stuck together.
Heat a large pan over high heat and add two teaspoons of olive oil. Once hot, place the chicken in the pan, working in batches if necessary to avoid overcrowding. Sear the chicken for approximately 3.5 to 4 minutes on each side, or until fully cooked in the center. Remove the chicken from the pan and let it rest for about 5 minutes, allowing the juices to redistribute.
Assembling the Wraps
With the lettuce dried and prepped, place it in a bowl along with the cherry tomatoes. Add about two-thirds of the prepared sauce and mix thoroughly using clean hands, ensuring the vegetables are well-coated.
After the chicken has rested, slice or dice it according to your preference. Mix the chicken with the prepared pesto, making sure every piece is well-coated.
Take five large burrito-style tortillas and spread the remaining sauce evenly across them. Divide the pesto chicken mixture among the tortillas, followed by the lettuce and tomato mixture. Make sure each wrap gets an adequate amount of tomatoes.
Fold the tortilla over the filling, tucking in the sides and rolling tightly to secure the wrap. For easy storage, wrap each one in food-safe paper, airtight bags, or meal prep containers. These wraps will last up to four days in the fridge and can be enjoyed hot or cold. Avoid freezing the wraps as it will cause the lettuce to become soggy when thawed. Instead, you can freeze the pesto chicken mixture and assemble fresh wraps when ready to eat.
Enjoying Your Wraps
When you’re ready to eat, you can toast the wraps for a crispy finish or enjoy them as they are. For a presentation touch, slice the wraps in half at an angle before serving.
These wraps are a perfect blend of fresh vegetables, savory chicken, and flavorful pesto, providing a balanced and satisfying meal. Whether for lunch, dinner, or meal prep, these chicken pesto wraps are sure to become a staple in your kitchen. Enjoy!
