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Mediterranean Wrap

:  May/June 2010

Your rating: None Average: 4.1 (85 votes)

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.


READER'S COMMENT:
"I used a veggie chicken product to make this recipe vegetarian. It was awesome! "
Mediterranean Wrap Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High calcium | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Nutrition

Per serving: 479 calories; 17 g fat ( 3 g sat , 11 g mono ); 67 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 34 g protein; 5 g fiber; 653 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 4 lean meat, 2 fat


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Recipe Categories

Type of Dish
Main dish, combination meal
Main dish, poultry
Sandwich
Ease of Preparation
Easy
Total Time
45 minutes or less
Ethnic/Regional
Mediterranean
Servings
4
Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High calcium
High fiber
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Budget
Everyday favorites
Kid-friendly
Publication
May/June 2010
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