Name: Herb & Garlic Chicken Wraps
Total time: 20 min
Ingredients: 2 teaspoons extra-virgin olive oil; 1 pound chicken cutlets; 0.25 teaspoon salt; 0.25 teaspoon ground pepper; 2 tablespoons lemon juice; 1 small clove garlic, grated; 0.25 cup nonfat plain Greek yogurt; 2 tablespoons finely chopped cornichons, plus 1 teaspoon cornichon brine; 2 tablespoons chopped fresh herbs, such as parsley, basil and/or dill; 4 (10 inch) whole-wheat wraps; 1 cup pea shoots or alfalfa sprouts; 0.5 medium cucumber, julienned; 2 cups mixed greens

Herb & Garlic Chicken Wraps

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Cornichons and their pickling liquid combine with yogurt to make a tangy spread for these wraps. Don't have cornichons? Use olives, pickled onions or dill pickles instead.

Laura Kanya

Published on April 19, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Herb & Garlic Chicken Wraps — Photo: Charlotte & Johnny Autry

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Egg Free High-Protein Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

2 teaspoons extra-virgin olive oil
1 pound chicken cutlets
¼ teaspoon salt
¼ teaspoon ground pepper
2 tablespoons lemon juice
1 small clove garlic, grated
¼ cup nonfat plain Greek yogurt
2 tablespoons finely chopped cornichons, plus 1 teaspoon cornichon brine
2 tablespoons chopped fresh herbs, such as parsley, basil and/or dill
4 (10 inch) whole-wheat wraps
1 cup pea shoots or alfalfa sprouts
½ medium cucumber, julienned
2 cups mixed greens

Directions

Heat oil in a large skillet over medium-high heat. Add chicken and sprinkle with salt and pepper. Cook, flipping once, until browned and cooked through, 4 to 6 minutes total. Reduce heat to medium and add lemon juice and garlic. Cook, turning the chicken and scraping up the brown bits on the bottom of the pan, until the liquid reduces and coats the chicken, about 1 minute. Let cool, then slice into strips.
Meanwhile, combine yogurt, cornichons and their brine, and herbs in a small bowl. Place wraps on a work surface and spread the yogurt mixture over the wraps. Top with the chicken, pea shoots (or sprouts), cucumber and greens. Roll up like a burrito.

Nutrition Facts (per serving)

417	Calories
11g	Fat
46g	Carbs
36g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 wrap
Calories 417
% Daily Value *
Total Carbohydrate 46g	17%
Dietary Fiber 5g	18%
Total Sugars 1g
Protein 36g	72%
Total Fat 11g	14%
Saturated Fat 3g	15%
Cholesterol 84mg	28%
Vitamin A 1929IU	39%
Vitamin C 14mg	16%
Vitamin D 1IU	0%
Vitamin E 1mg	4%
Folate 62mcg	16%
Vitamin K 73mcg	61%
Sodium 789mg	34%
Calcium 54mg	4%
Iron 2mg	11%
Magnesium 68mg	16%
Potassium 568mg	12%
Zinc 1mg	9%

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.