Mediterranean Pesto Chicken Wraps with Roasted Veggies
Elevate your lunch game with these delicious Mediterranean Pesto Chicken Wraps! Bursting with vibrant flavors from homemade basil pesto, tender shredded chicken, and sun-dried tomatoes, these wraps are perfect for a hearty lunch or a tasty snack on the go. Enhanced with the crunch of walnuts and the sweetness of roasted yellow bell peppers, each bite is a delightful combination of textures and tastes. Perfect for meal prep, this recipe utilizes fresh ingredients straight from the garden, making it a wholesome option for busy days.
N/A
Servings
435
Calories
12
Ingredients
Ingredients
Salt
1/4 teaspoon (to taste)
Couscous
1 cup (uncooked)
Garlic cloves
2 (peeled)
Fresh basil leaves
2 cups (stems removed)
Olive oil
3 tablespoons
Pepper
1/4 teaspoon (to taste)
Grated Parmesan cheese
1/2 cup
Walnuts
1/3 cup (coarsely chopped and toasted)
Flour tortillas
4 (burrito-size, warmed)
Shredded cooked chicken
3-4 cups (seasoned to taste)
Sun-dried tomatoes
16 (packed in oil, drained and coarsely chopped)
Yellow bell pepper
1 (cored, seeded, and diced)
Instructions
1
Start by preparing the couscous. In a small bowl, add 1 cup of couscous and season with salt. Pour in 1 1/2 cups of boiling water over the couscous, cover the bowl, and let it sit for about 5 minutes until fluffy. Fluff with a fork afterwards.
2
Make the basil pesto by placing the garlic cloves, fresh basil leaves, olive oil, 1/4 teaspoon of salt, and pepper in a blender or food processor. Blend until smooth and well combined.
3
Mix in the grated Parmesan cheese into the pesto and set it aside.
4
In a heavy skillet over medium heat, toast the chopped walnuts for about 3-5 minutes, stirring constantly until they are golden and fragrant. Be cautious to prevent burning. Remove from heat and set aside.
5
To assemble each wrap, lay out a warmed tortilla on a flat surface. Spread about 2 tablespoons of the basil pesto over the tortilla. Then, add approximately 1/2 cup of the prepared couscous and 3/4 to 1 cup of seasoned shredded chicken on top.
6
Sprinkle one-fourth of the toasted walnuts, one-fourth of the chopped sun-dried tomatoes, and one-fourth of the diced yellow bell pepper over the chicken.
7
Carefully roll the tortilla tightly, starting from one end, and secure it with a toothpick if needed. Repeat for the remaining tortillas.
8
Slice each wrap in half on a diagonal for presentation, and serve fresh or wrap in parchment for a convenient on-the-go meal.
Nutrition Information
20.5g
Fat
40.75g
Carbs
21g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main protein in the Mediterranean Pesto Chicken Wraps?
The main protein is 3 to 4 cups of seasoned, shredded cooked chicken.
How many calories are in one serving of these wraps?
Each serving contains approximately 435 calories.
What kind of tortillas are recommended for this recipe?
The recipe calls for 4 burrito-size flour tortillas, which should be warmed before assembly.
How is the couscous prepared for the wraps?
Mix 1 cup of couscous with salt and 1.5 cups of boiling water, let it sit covered for 5 minutes, and then fluff with a fork.
What ingredients are needed for the homemade basil pesto?
The pesto is made from 2 garlic cloves, 2 cups of fresh basil leaves, 3 tablespoons of olive oil, salt, pepper, and 1/2 cup of grated Parmesan cheese.
How should the walnuts be prepared?
The walnuts should be coarsely chopped and toasted in a heavy skillet over medium heat for 3-5 minutes until golden and fragrant.
What vegetables are included in the recipe?
The wraps include one diced yellow bell pepper and 16 oil-packed sun-dried tomatoes.
Is this recipe suitable for meal prep?
Yes, these wraps are ideal for meal prep and can be wrapped in parchment for a convenient on-the-go meal.
How much protein is provided in each wrap?
Each wrap provides 21g of protein.
What is the total fat content per serving?
The fat content per serving is 20.5g.
How many carbohydrates are in one serving?
There are 40.75g of carbohydrates per serving.
What kitchen appliance is needed to make the pesto?
You can use either a blender or a food processor to blend the pesto ingredients until smooth.
How should the sun-dried tomatoes be treated before adding them to the wrap?
They should be drained of their oil and then coarsely chopped.
How do you assemble the wrap?
Spread pesto on a tortilla, add 1/2 cup of couscous and chicken, then sprinkle with toasted walnuts, sun-dried tomatoes, and diced yellow pepper before rolling.
How do you secure the wrap so it doesn't fall apart?
Roll the tortilla tightly and secure it with a toothpick if needed.
How many garlic cloves are used in the pesto sauce?
The pesto sauce requires 2 peeled garlic cloves.
How much fresh basil is required for the recipe?
You will need 2 cups of fresh basil leaves with the stems removed.
What is the serving size for the chicken in each wrap?
Each wrap uses approximately 3/4 to 1 cup of seasoned shredded chicken.
How should the wraps be sliced for serving?
Slice each wrap in half on a diagonal for a better presentation.
How long does it take to toast the walnuts?
Toasting the walnuts takes approximately 3-5 minutes of constant stirring over medium heat.
What type of cheese is used in this Mediterranean recipe?
The recipe uses 1/2 cup of grated Parmesan cheese mixed into the pesto.
How much olive oil is used to make the pesto?
The recipe calls for 3 tablespoons of olive oil for the pesto base.
What is the recommended preparation for the yellow bell pepper?
The yellow bell pepper should be cored, seeded, and diced.
How many wraps does this recipe yield?
Based on the ingredient list, this recipe makes 4 large wraps.
Can I use pre-cooked chicken for this recipe?
Yes, the recipe specifically uses shredded cooked chicken that is seasoned to taste.
What is the texture of the Mediterranean Pesto Chicken Wrap?
The wrap offers a combination of crunchy walnuts, tender chicken, and fluffy couscous.
How long does the couscous need to sit in boiling water?
The couscous needs to sit for about 5 minutes until it becomes fluffy.
What is the total number of ingredients used in this recipe?
The recipe consists of 12 main ingredients.
Are there any specific spices used in the pesto?
The pesto is seasoned with 1/4 teaspoon of salt and 1/4 teaspoon of pepper.
Is the yellow bell pepper roasted in the instructions?
While the title mentions roasted veggies, the instructions specify adding the yellow bell pepper diced into the wrap.