This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.
Active Time: 40 minutes |
Total Time: 40 minutes
1/2 cup water
1/3 cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
1/2 cup chopped fresh mint
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound chicken tenders
1 medium tomato, chopped
1 cup chopped cucumber
4 10-inch spinach or sun-dried tomato wraps or tortillas
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Per serving :
17 g Fat;
3 g Sat;
11 g Mono;
67 mg Cholesterol;
49 g Carbohydrates;
34 g Protein;
5 g Fiber;
653 mg Sodium;
382 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 4 lean meat, 2 fat
Tips & Notes
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if youâ€™re on the go. Thatâ€™s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.