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Herbed Chicken Wrap

Prep

10 minutes, plus chilling

Cook

20 minutes

Serves

3

Barcoded value 040883020023

It’s important you master the ratio of your sandwich fillings to make sure you’re flush with nutrients. Get it right and you’ll promote weight loss without the hunger pangs.

Always make your sandwiches with around half of the filling coming from vegetables or salad.

This helps achieve fullness, improves your nutrient intake and contributes to the RDI of 5 servings of vegetables a day.

Ideal for weight loss.

This wrap can, of course, be eaten fresh but if you have access to a sandwich press, toast for two minutes for added texture and depth of flavour.

Ingredients

  • Juice of half a lemon
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp dried marjoram
  • Salt and freshly ground black pepper, to taste
  • 500g skinless chicken breast, cut into small bite-sized pieces
  • 2 tbsp olive oil
  • 1 medium sweet potato, peeled and cut into 1cm cubes
  • 1 avocado, pitted, peeled and sliced
  • 3 wholemeal wraps
  • 6 tsp Cottage cheese (optional)
  • 2 large handfuls of rocket or baby spinach

Method

  1. In a bowl, mix the lemon juice, thyme, oregano and marjoram with a pinch of salt and pepper. Add the chicken pieces and toss to coat evenly.
  2. In a frying pan, heat 1 tbsp oil over high heat and cook the chicken for a few minutes until cooked through. Transfer to a plate and set aside.
  3. In the same pan, add the remaining oil followed by the sweet potato, season with salt & pepper and stir until the cubes are tender.
  4. Allow the ingredients to cool and refrigerate overnight.
  5. In the morning, divide the avocado evenly among the wraps. Place two tsp of cottage cheese on top along with a handful of rocket. Evenly distribute the sweet potato and the chicken among each wrap. Fold the two ends of the wrap together and roll up like a burrito, tucking the sides in as you go.

Protein

carbohydrate

fat


RECIPE TAGS


NUTRITION

550

ENERGY (KCAL)

2301

ENERGY (KJ)

41

PROTEIN (G)

24

FAT (G)

4

SATURATED FAT (G)

570

SODIUM (MG)

43

CARBOHYDRATE (G)

5

SUGAR (G)

6

FIBRE (G)

MACRO SPLIT

Paul Stokes

About the author

Paul Stokes BSc (Hons) is a Certified Personal Trainer, Accredited Sports Nutritionist, qualified Exercise to Music Instructor, Precision Nutrition coach, Massage Therapist and teaches 8 of the Les Mills Group Exercise programs.

He currently works in the Oil & Gas industry as a Wellness Coach, imparting his vast knowledge and experience to improve the quality of life of several hundred offshore workers.

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