Name: Chicken Tenders & Couscous Wrap with Fresh Herbs
Cook time: 40 min
Total time: 40 min
Ingredients: 0.5 cup water; 0.33333334326744 cup couscous, preferably whole-wheat; 1 cup chopped fresh parsley; 0.5 cup chopped fresh mint; 0.25 cup lemon juice; 3 tablespoons extra-virgin olive oil; 2 teaspoons minced garlic; 0.25 teaspoon salt, divided; 0.25 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

Chicken Tenders & Couscous Wrap with Fresh Herbs

4.4

(17)

14 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

4 servings, 1 wrap each

Nutrition Profile:

Dairy-Free Healthy Aging Healthy Immunity Healthy Pregnancy High-Protein Low Added Sugars Low-Calorie

Jump to Nutrition Facts

Ingredients

½ cup water
⅓ cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
½ cup chopped fresh mint
¼ cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
¼ teaspoon salt, divided
¼ 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

Directions

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.

Tips

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 Facts (per serving)

510	Calories
18g	Fat
55g	Carbs
32g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 wrap
Calories 510
% Daily Value *
Total Carbohydrate 55g	20%
Dietary Fiber 6g	20%
Total Sugars 5g
Protein 32g	65%
Total Fat 18g	23%
Saturated Fat 3g	17%
Cholesterol 63mg	21%
Vitamin A 2027IU	41%
Vitamin C 33mg	36%
Folate 192mcg	48%
Sodium 726mg	32%
Calcium 165mg	13%
Iron 6mg	34%
Magnesium 59mg	14%
Potassium 564mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.