This is a wrap I developed for the Pickle Barrel chain of restaurants in Toronto. When the customers want a healthier wrap, this is what they order. The combination of spinach, sautéed chicken and hummus is a winner. Homemade hummus always has considerably fewer calories and less fat than the store-bought type.
Spinach, Tomato, Chicken and Hummus Wrap
Prep Time: 15 minutes
Cook Time: 8 minutes
Make Ahead: Prepare wraps early in the day, cover with plastic wrap and refrigerate.
8 oz skinless boneless chicken breast*
1 Tbsp olive oil
1 cup thinly sliced green bell pepper
1 1/2 tsp dried basil
1 cup thinly sliced red bell pepper
1 1/2 tsp minced fresh garlic
1/3 cup thinly sliced red or sweet onion
2/3 cup hummus
1/3 cup low-fat feta cheese, crumbled
4 large whole wheat tortillas (or flavor of your choice)
1/2 cup chopped rehydrated sun-dried tomatoes
1/3 cup diced black olives
1 cup baby spinach leaves
*Rita’s Adaptation: If you’re in our family’s situation, having a vegetarian eating with omnivores, this is a great recipe that finds it’s way to our table a lot. It’s a breeze to cook the meat separately, leave the filling vegetarian and then add the meat just to the specific wraps. Whenever we can avoid cooking two dinners the better.
- Working with one at a time, pound the chicken breasts to an even 1/2-inch thickness between two sheets of waxed paper.
- Spray a non-stick grill pan with cooking oil and sauté the chicken for approximately 8 minutes, or until no longer pink in the center. Slice into thin strips.
- Stir the green and red pepper, onion, feta, tomatoes, olives, oil, basil and garlic together in a large bowl.
- Spread the hummus over the entire surface of the tortillas. Place the vegetable mixture over the hummus. Scatter the spinach leaves overtop and add the chicken. Roll the bottom of each tortilla up and over the filling, fold in both sides, and continue to roll up tightly. Cut each roll in half before serving.
Nutritional Analysis per Serving Calories 256; Protein 13 g; Fat 10.5 g; Saturated Fat 1.5 g;
Carbohydrates 11 g; Cholesterol 22 mg; Sodium 280 mg; Fiber 4.5 g;
This recipe originally appeared in The Complete Light Kitchen by Rose Reisman and appears here with permission from the author. The recipe can also be found online, along with many other of Rose’s delicious creations at The Art of Living Well.