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. 1/3 cup diced black olives Spinach, Tomato, Chicken and Hummus Wrap.
1. Working with one at a time, pound the chicken breasts to an even 1/2-inch thickness between two sheets of waxed paper.
2. 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.
3. Stir the green and red pepper, onion, feta, tomatoes, olives, oil, basil and garlic together in a large bowl.
4. 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.
8 oz skinless boneless chicken breast
1 cup thinly sliced green bell pepper
1 cup thinly sliced red bell pepper
1/3 cup thinly sliced red or sweet onion
1/3 cup low-fat feta cheese, crumbled
1/2 cup chopped rehydrated sun-dried tomatoes
1 Tbsp olive oil
1 1/2 tsp dried basil
1 1/2 tsp minced fresh garlic
2/3 cup hummus
4 large whole wheat tortillas (or flavor of your choice)
1 cup baby spinach leaves
Nutritional Analysis per Serving
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
Prep Time: 15 minutes
Cook Time: 8 minutes
Make Ahead: Prepare wraps early in the day, cover with plastic wrap and refrigerate.