Description
These Mediterranean chicken wraps are filled with juicy grilled chicken, fresh vegetables, and a creamy lemon-herb dressing. Perfect for a quick lunch or dinner, they bring a taste of the Mediterranean to your table.
Ingredients
Scale
- For the Chicken Marinade:
- 500g (about 1 lb) boneless, skinless chicken breasts
- 3 tablespoons olive oil
- Juice of 1 large lemon (about 3 tablespoons)
- Zest of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- Salt and pepper to taste
- For the Wraps:
- 4 large whole wheat or spinach tortillas
- 1 medium cucumber, thinly sliced
- 1 large tomato, diced
- 1 red onion, thinly sliced
- 100g (about 3.5 oz) feta cheese, crumbled
- 100g (about 3.5 oz) mixed salad greens (e.g., arugula, spinach, or romaine)
- Fresh parsley or mint leaves for garnish (optional)
- For the Dressing:
- 3 tablespoons Greek yogurt
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Water to thin, if necessary
Instructions
- Start by marinating the chicken. In a bowl, combine the olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, paprika, salt, and pepper. Whisk until well combined. Add the chicken breasts, ensuring they are fully coated. Let them marinate for at least 15 minutes while you prepare the other ingredients.
- Heat a large skillet over medium-high heat. Once hot, add the marinated chicken breasts. Cook for 6-7 minutes on one side without moving them, allowing a nice sear to develop. You’ll know it’s time to flip them when the edges turn golden brown.
- Flip the chicken and continue cooking for another 6-7 minutes, or until the internal temperature reaches 75°C (165°F). The chicken should be firm to the touch and juices should run clear. Avoid overcrowding the pan to ensure even cooking.
- Once cooked, remove the chicken from the skillet and let it rest for 5 minutes on a cutting board. This helps retain its juices. Slice the chicken into thin strips.
- While the chicken is resting, prepare the wraps. Lay out the tortillas on a clean surface. Begin assembling by placing a handful of mixed salad greens in the center of each tortilla.
- Add several slices of cucumber, diced tomato, and red onion on top of the greens. Crumble feta cheese over the veggies for an added layer of flavor.
- Top with the sliced chicken, distributing it evenly among the wraps. Drizzle the yogurt-tahini dressing over the chicken and veggies for a creamy finish.
- To wrap, fold in the sides of each tortilla and then roll from the bottom up, tightly enclosing the filling. Cut in half diagonally and serve immediately, or wrap in foil for a portable lunch.
- Prep Time: 15 mins
- Cook Time: 15 mins
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 450
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 20 g
- Saturated Fat: 5 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 80 mg
Keywords: For the juiciest chicken, make sure not to overcook it. Use a meat thermometer to check for doneness at 75°C (165°F).