How To Make Nutritious Chicken Pesto Wraps That Are Perfect Hot Or Cold

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Looking for a quick and nutritious meal that packs a punch in both flavor and convenience? Enter the Chicken Pesto Wrap. These delightful wraps are a breeze to prepare and a treat to eat, whether you prefer them hot off the stove or chilled from the fridge. With a harmonious blend of fresh basil pesto, tender chicken breast, and a medley of vegetables, each bite promises a burst of savory goodness. Today, we’ll guide you through the steps to create these delectable wraps, ensuring you have a wholesome meal ready for any occasion. Let’s dive straight into the preparation and get cooking!

Ingredients Needed

• Baby Romaine Lettuce: 1 to 1.5 heads
• Cherry Tomatoes: 200 grams
• Garlic Cloves: 3 in total (1 for vegetables, 2 for pesto)
• Capers: 1 teaspoon
• Chicken Breast: 1 kilo (2.2 lbs), boneless and skinless
• Pine Nuts: 5 grams
• Parmesan Reggiano: 25 grams (5 grams for pesto, 20 grams for sauce)
• Fresh Basil Leaves: 2 cups (about one bunch)
• Lemon Juice: From 1/2 a lemon
• Extra Virgin Olive Oil: About 63 milliliters (3 tablespoons + additional for adjustments)
• Mayonnaise: 3/4 cup
• Dijon Mustard: 1 teaspoon
• Worcestershire Sauce: 1 teaspoon
• Onion Powder: 1 teaspoon
• Garlic Powder: 1 teaspoon
• Dried Italian Herbs: 1 teaspoon
• Chili Flakes (optional): To taste
• Salt and Cracked Black Pepper
• Large Tortillas: 5 burrito-sized

Steps to Prepare the Vegetables

1. Lettuce: Begin by stacking the baby Romaine lettuces and slicing them into thin strips known as chiffonade. Since the lettuce is layered, be sure to rinse it post-chopping to remove any hidden dirt.
2. Tomatoes: Slice the cherry tomatoes in half or quarter them if you prefer smaller pieces.
3. Garlic: Grate one clove of garlic into a paste using a microplane for uniformity in the sauce.
4. Capers: Roughly chop the capers after rinsing them to enhance their flavor and ensure no whole pieces remain.

Preparing the Chicken

1. Butterfly the Chicken: Slice the chicken breast horizontally to open it up like a butterfly, then cut it into two even fillets. This technique ensures even cooking and a tender texture.
2. Seasoning: In a bowl, mix 1 teaspoon each of onion powder and garlic powder, 1 teaspoon of dried Italian herbs, a generous amount of salt and cracked black pepper (about 20 cracks), and 2 teaspoons of olive oil. Optional: add chili flakes for a hint of heat.
3. Mix: Use your hands to evenly coat the chicken fillets with the seasoning mixture, ensuring each piece is well-covered and not sticking together.

Making the Pesto

1. Blend Ingredients: In a blender, combine 5 grams of pine nuts, 5 grams of Parmesan Reggiano, 2 garlic cloves, 2 cups of fresh basil leaves, juice from 1/4 of a lemon, 3 tablespoons of extra virgin olive oil, salt, and 10 cracks of black pepper.
2. Consistency: Blend on high speed until smooth, aiming for a pourable but thick consistency. Scrape down the sides of the blender bowl as needed and adjust with more oil if necessary for the right texture.
3. Alternative: If you don’t have a blender, use a mortar and pestle for a more traditional approach.

Creating the Sauce

1. Combine in a Bowl: Mix 3/4 cup mayonnaise with the grated garlic, 20 grams of grated Parmesan cheese, chopped capers, 1 teaspoon each of Dijon mustard and Worcestershire sauce, juice from another quarter of a lemon, a pinch of salt, and 10 cracks of black pepper.
2. Mix: Thoroughly combine all ingredients until the sauce is smooth and all flavors are well integrated. Set aside until ready to use.

Cooking the Chicken

1. Heat the Pan: Place a large pan over high heat and add 2 teaspoons of olive oil.
2. Cook in Batches: Carefully place the chicken in the hot pan, searing for about 3.5 to 4 minutes per side until fully cooked.
3. Rest: Remove the chicken from the pan and let it rest for a few minutes to allow the juices to redistribute.

Assembling the Wraps

1. Mix Lettuce and Tomatoes: Once the lettuce is dried, combine it with the cherry tomatoes in a large bowl. Add about 2/3 of the prepared sauce and mix well with clean hands.
2. Slice the Chicken: After resting, slice the chicken into strips or dice it based on your preference. Mix it with the basil pesto until evenly coated.
3. Spread Remaining Sauce: Spread the remaining sauce evenly over five large tortillas.
4. Layer the Wraps: Place the pesto-coated chicken on each tortilla, followed by the lettuce and tomato mixture.
5. Wrap and Secure: Fold the tortillas over the filling, tuck in the sides, and roll tightly. Secure the wraps with food-safe paper, airtight bags, or meal containers.

Storing and Serving

Refrigerate: Store the wraps in the fridge for up to 4 days. They can be enjoyed cold, at room temperature, or toasted for a warm, crispy bite.

Freezing: Avoid freezing the assembled wraps as the lettuce can become soggy. However, the pesto chicken mix can be frozen for up to three months.

Enjoy these Chicken Pesto Wraps as a convenient, nutritious, and flavorful meal solution. Perfect for lunches, quick dinners, or even as a hearty snack, they promise a delightful experience with every bite.

Remember, the complete macros for the dish are provided for those tracking their nutritional intake, ensuring you can enjoy these wraps while staying mindful of your dietary goals. Happy cooking and even happier eating!

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