Mediterranean Wrap

17 Reviews
From: EatingWell Magazine May/June 2010

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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

Preparation

  • Active

  • Ready In

  1. 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.
  2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
  3. 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.
  4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
  5. 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.
  • Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’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.

Nutrition information

  • Serving size: 1 wrap
  • Per serving: 510 calories; 18 g fat(3 g sat); 6 g fiber; 55 g carbohydrates; 32 g protein; 192 mcg folate; 63 mg cholesterol; 5 g sugars; 0 g added sugars; 2027 IU vitamin A; 33 mg vitamin C; 165 mg calcium; 6 mg iron; 726 mg sodium; 564 mg potassium
  • Nutrition Bonus: Vitamin C (55% daily value), Folate & Vitamin A (41% dv), Calcium & Iron (16% dv), Magnesium (15% dv).
  • Carbohydrate Servings: 3 1/2
  • Exchanges: 3 starch, 4 lean meat, 2 fat

Reviews 17

May 19, 2014
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By: EatingWell User
Yummy!!!!!!!! :) It's the best thing that I have ever tasted! Something I would cook again and again for my family and friends! Gotta try this wrap is you have not yet!!!!!!!!!!!!! :)
February 26, 2014
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By: EatingWell User
Just tried this recipe. I love it. My kids loved it. We used grilled chicken instead. I saw some comments about adding Feta. Great idea for next time!
December 09, 2012
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By: EatingWell User
Yummy! I love this recipe! I made it for my family and we all liked it. Personally, I would chop up the parsley and the mint very fine. The flavors can be a little bit too strong if you get a big mouthful of leaves and not much else. Also, these are great with sour cream!
September 15, 2011
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By: jayjayharding
Awesome! I made this a few days ago, and both my husband and I loved it! I had the leftovers today without the wrap, and actually think that tasted better. I didn't make any changes to the recipe; it's delicious as-is. Based on input of other reviews, I added some feta cheese to my leftover portion. After trying it both ways, I could take or leave the feta. It tasted good with the recipe, but I'm not sure if it really made the recipe better or just different. I'll definitely be adding this to our list of usual dinners! So, so good!
July 17, 2011
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By: kturner2206
Outstanding Sitting here eating this right now. Made as is and it is terrific. I will add Feta the next time I make this would only boost the flavor although I really don't think it needs anything else.
May 31, 2011
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By: amstoe86
Simply Scrumptious This was flippin' AWESOME. I made a few changes (did not use the fresh mint or parsley... not really a fan). I also added feta cheese and kalamata olives to the mix. Instead of chicken tenders, slathered some of the oil/lemon juice mixture with garlic onto chicken breasts and cooked them in that. Spread the oil mix onto the tortilla and then piled everything into the tortilla. Also used roasted garlic and olive oil couscous. The flavors in this wrap are amazing. Definitely try this. You will not regret it.
October 01, 2010
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By: Tracie
I used a veggie chicken product to make this recipe vegetarian. It was awesome!
July 18, 2010
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By: EatingWell User
Awesome and easy! I made it as the recipe states the first time, but the second time I used prepared chicken to save time. Also, we tend to just eat it plain without the wraps, but both ways are perfectly tasty! Perfect for hot summer days and it is easily portable for picnics.
July 07, 2010
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By: EatingWell User
Delicious! My husband and I both really enjoyed these! We used cilantro instead of parsley and it was super trade! Also, used whole wheat tortillas, which were great! Thank you for another super tasty and healthy recipe!