“`html
Introduction
Chicken Pesto Wraps: A Nutritious and Versatile Meal for Any Time of Day.
Preparation
To start, we will handle the preparation by cutting the chicken last to prevent contamination. We need about 1 to 1 and 1/2 baby Roma lettuces. Stack these up and shred them into fine strips, also known as chiffonade. Because layered lettuce often harbors dirt, ensure you wash it thoroughly after chopping.
Next, we’ll prepare 200 grams of cherry tomatoes. Feel free to use baby Roma or grape tomatoes instead. Slice them in half lengthways or quarters if you prefer smaller pieces.
We will also use one clove of garlic, finely grated to create a paste. This will blend better into the sauce, avoiding unpleasant chunks of garlic. You will need 1 teaspoon of capers, rinsed but not washed off completely as their brine offers extra flavor. Chop them finely to avoid any whole pieces remaining.
Now, let’s focus on the chicken breast. We are using 1 kilo or 2.2 pounds of boneless, skinless chicken breasts. Butterfly the chicken by slicing it horizontally to open it up like a butterfly, then cut it into half to create even-sized fillets.
Making the Pesto
With the chicken ready, let’s move on to making our pesto. Add 5 grams of pine nuts, 5 grams of Parmesan Reggiano, two cloves of garlic, and about two cups of fresh basil leaves, approximately one bunch, into a blender. Squeeze the juice from one-fourth of a lemon, ensuring no seeds get in. Add about three tablespoons or 60 mL of extra virgin olive oil. Season with salt and cracked black pepper (about ten cracks) and blend at high speed until the mixture achieves a thick but pourable consistency. It might be necessary to scrape down the sides of the blender bowl and adjust the olive oil if needed. Remember, the macros for this recipe are based on 1/4 cup of olive oil, so if you add more, make sure to adjust your macros accordingly. If you don’t have a blender, you can use a mortar and pestle for a more traditional approach.
Preparing the Sauce
For the sauce, mix 3/4 cup of mayonnaise, the grated garlic, 20 grams of grated Parmesan cheese, chopped capers, 1 teaspoon of Dijon mustard, and 1 teaspoon of Worcestershire sauce in a bowl. Squeeze in another quarter of the lemon, again ensuring no seeds get in. Season with salt and cracked black pepper (about ten cracks) and mix thoroughly to combine all ingredients. Set aside.
Seasoning and Cooking the Chicken
Season your chicken in a bowl by adding 1 teaspoon of onion powder, 1 teaspoon of garlic powder, a generous teaspoon of dried Italian herbs, and a little chili if you like some heat. Add 2 teaspoons of olive oil and season generously with salt and cracked black pepper (about twenty cracks). Mix well to ensure the seasoning coats all the chicken pieces evenly.
To cook the chicken, heat a large pan on high and add 2 teaspoons of olive oil. Place the chicken in the pan, ensuring not to overcrowd it. Cook in batches if necessary to avoid boiling the chicken. Sear the chicken for about 3.5 to 4 minutes on each side until cooked through. Remove and let rest.
Assembling the Wraps
After drying the lettuce, add it to a bowl along with the cherry tomatoes. Add about 2/3 of the sauce we made and mix everything well using your hands.
Once the chicken has rested for about 5 minutes to allow the juices to redistribute, slice or dice as preferred. Place the chicken in a bowl, add the basil pesto, and mix until well-coated.
To assemble the wraps, spread the remaining sauce across five large burrito-style tortillas. Add the pesto chicken, approximately 220 grams per wrap. Add the lettuce and tomato mix, ensuring an even distribution of tomatoes. Fold the tortillas by tucking in the sides and rolling them up tightly to secure all the contents.
Wrap the prepared wraps in food-safe paper or store them in airtight bags or containers. These wraps can be stored in the fridge for up to 4 days. They are best eaten fresh but can also be toasted. Freezing the entire wrap is not recommended as the lettuce will become soggy upon thawing. However, you can freeze the pesto chicken mix separately for up to 3 months and prepare fresh wraps when needed.
Serving
Whether you eat them hot, cold, or toasted, these chicken pesto wraps offer a deliciously fresh and savory meal. Slice them in half on an angle for a more appealing presentation. Enjoy the flavors of the juicy pesto chicken, the fresh lettuce, and the creamy sauce. The macros for the complete dish indicate that it’s a nutritious meal, perfect for anyone looking for a simple yet delicious dish.
With everything said and done, the only thing left is to dig in and enjoy your flavorful, freshly made chicken pesto wraps!
“`
