How to Make a Healthy Chicken Wrap

Chicken wraps are essentially wrapped chicken fajitas.

Chicken wraps have carved a niche in American cuisine for their convenience. Essentially self-contained meals, their fillings are limited only to the size of the wrap, commonly a tortilla. Chicken wraps fit in the diets of those who plan their meals with the goal of weight loss, blood-sugar management, or for the sake of healthy eating. When choosing a filling for your low-fat or low-carbohydrate chicken wraps, keep in mind most vegetables are naturally low in fat and carbohydrates, contribute marginal calories for their size, and typically do not have a profound effect on blood-glucose levels.

Things You'll Need

• Low-Fat:
• Non-stick saute pan
• Paper towels
• 8 oz. boneless, skinless chicken breast
• Cutting board
• 10-inch whole-wheat tortilla
• 1 tbsp. reduced- or low-fat sauce of choice, no more than 1 g of fat per tbsp.
• 3/4 cup of baby greens, such as arugula or miche
• Low-Carbohydrate:
• Saute pan
• 2 tbsp. olive oil
• 8 oz. boneless, skin-on chicken breast
• 4 pieces Boston Bibb lettuce
• Paper towels
• 1 cup sliced vegetables, such as shallots, bell peppers and tomatoes
• Cutting board

Instructions

Low-fat

1. Coat a non-stick saute pan with 1 tsp. olive oil, and distribute it with a paper towel. Cooking in a dry, non-stick pan damages the non-stick coating. Position the chicken breast on the cutting board. Slice the chicken breast across, into eight 1/2-inch wide strips.

2. Pat the chicken dry and season it to taste. Place the chicken in the pan. Saute the chicken, turning as needed to cook all sides, until cooked through, 6 minutes total. Remove the chicken and set aside on a plate lined with paper towels.

3. Position a 10-inch whole-wheat tortilla on the work surface. Spread 1 tbsp. reduced- or low-fat sauce, such as yogurt, on the tortilla. Position the four slices of chicken in the center of the tortilla, parallel to each other, and spaced 1/2-inch apart.

4. Cover the chicken with 3/4-cup of baby greens and the tomato and onion slices to taste. Place the last four chicken slices on the vegetables. Wrap the tortilla around the filling.

Low-carbohydrate

1. Coat a saute pan with 1 tbsp. olive oil and place it over medium-high heat. Allow the oil to heat until it simmers. Cut several parallel slices through the skin on the chicken breast. Season the chicken breast to taste on both sides.

2. Rinse four pieces of Boston Bibb lettuce and set aside to dry. Place the chicken breast skin-side down in the saute pan; cook until the skin crisps, approximately 4 minutes. Turn the chicken and cook an additional 4 minutes. Set the chicken on a plate lined with paper towels and let it rest for several minutes.

3. Wipe out the non-stick pan with a paper towel and add 1 tbsp. olive oil. Heat the pan over medium-high heat until the oil simmers, approximately 3 minutes. Place sliced or chopped vegetables of choice in the pan. Vegetables that accompany the crispness of the chicken include bell peppers, shallots, finely-minced garlic and tomatoes.

4. Saute the vegetables until heated through, but still crisp, approximately 3 minutes. Position the chicken on a cutting board with the muscle fibers running side-to-side. Cut the chicken across the grain into eight 1/2-inch-wide slices. Cutting chicken across the grain makes it easier to chew.

5. Arrange two slices of chicken breast in the center of each piece of lettuce. Top the chicken with 2 tbsp. sauteed vegetables and wrap the chicken.

References

• Taste of Home: Chicken Wraps Recipe
• Shape: Quick n Easy Chicken Wrap Recipe