Fuel your body with this delicious Roasted Veggie and Chicken Power Wrap, a perfect addition to your healthy chicken wraps repertoire. This recipe is packed with flavor and nutrients, making it an ideal choice for a quick lunch or dinner.
Key Ingredients & Substitutions:
- Chicken Breast: Use pre-cooked rotisserie chicken for a faster option.
- Assorted Veggies: Bell peppers, zucchini, and red onion are great; feel free to add your favorites like broccoli or carrots.
- Whole Wheat Tortillas: Spinach or gluten-free wraps work well too.
- Hummus: A great binder and adds creaminess; mashed avocado is a good substitute.
Ingredients:
Main:
- 1 large chicken breast (about 6 oz), cooked and shredded or diced
- 1 bell pepper (any color), thinly sliced
- 1/2 zucchini, thinly sliced
- 1/4 red onion, thinly sliced
- 2 whole wheat tortillas (large size)
- 2 tablespoons hummus
- 1 cup mixed greens or spinach
Spices:
- 1 tablespoon olive oil
- 1/2 teaspoon dried oregano
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 2
- Calories per serving: Approximately 350-400 (depending on ingredients)
- Tools Needed: Baking sheet, mixing bowl, large skillet or wrap press
Step-by-Step Instructions:
1. Prepare Your Veggies for Roasting
Preheat your oven to 400°F (200°C). Toss the sliced bell pepper, zucchini, and red onion with olive oil, oregano, garlic powder, salt, and pepper in a mixing bowl. Ensure all the veggies are evenly coated for maximum flavor.
2. Roast the Vegetables
Spread the seasoned vegetables in a single layer on a baking sheet. Roast them for 15-20 minutes, or until they are tender and slightly caramelized. This roasting step brings out their natural sweetness, making these healthy chicken wraps even better.
3. Assemble Your Wraps
Warm your whole wheat tortillas slightly in a dry skillet or microwave. Spread 1 tablespoon of hummus evenly over each tortilla. This acts as your flavorful base and helps hold everything together.
4. Fill and Fold
Layer mixed greens or spinach on top of the hummus. Distribute the shredded chicken and roasted vegetables evenly between the two tortillas. Carefully fold in the sides, then roll up your healthy chicken wraps tightly from the bottom.
5. Enjoy Your Power Wrap
If you prefer a warm wrap, you can press your assembled healthy chicken wraps in a hot skillet or panini press for a few minutes until lightly golden. Slice in half and enjoy immediately.
Variation Ideas:
- Add a sprinkle of feta cheese or goat cheese for extra tang.
- Incorporate different roasted vegetables like sweet potato or asparagus.
- Drizzle with a light vinaigrette or a squeeze of fresh lemon juice before rolling.
- Spice it up with a pinch of red pepper flakes.
- Try a different spread like a basil pesto or a dairy-free ranch for another healthy chicken wraps option.
Storage Instructions:
Store any leftover wraps tightly wrapped in plastic in the refrigerator for up to 2 days. For best results, it’s recommended to assemble just before eating to prevent the tortillas from getting soggy. Reheat gently in a dry skillet or microwave if desired.
Frequently Asked Questions (FAQ):
Can I prepare the chicken and vegetables ahead of time?
Yes, you can cook the chicken and roast the vegetables up to 3 days in advance. Store them separately in airtight containers in the refrigerator.
What kind of chicken is best for this recipe?
Cooked chicken breast, either shredded or diced, works perfectly. Rotisserie chicken is a great shortcut for these healthy chicken wraps.
Are these wraps suitable for meal prepping?
Absolutely! Prepare all your components, then assemble the wraps just before eating for the freshest taste and texture.
Can I use different types of tortillas?
Yes, feel free to use spinach, gluten-free, or other whole-grain tortillas based on your preference.
How can I make this wrap vegetarian?
Simply omit the chicken and add extra roasted vegetables, chickpeas, or a plant-based protein like seasoned tofu or tempeh.
What if I don’t have all the spices?
You can substitute with any all-purpose seasoning blend you enjoy, or simply use salt and pepper.