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chicken and salad wrap recipe

Easy Chicken and Salad Wrap Recipe Your Family Will Love

Chicken and salad wrap recipe: A quick and tasty way to enjoy fresh ingredients in a convenient, handheld meal. Perfect for lunch or a light dinner.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Dinner, Lunch, Main Dishes, Salad
Cuisine American
Servings 4 people
Calories 450 kcal

Equipment

  • The following utensils, kitchen tools, and appliances are required for preparing the recipe:
  • Grill or skillet
  • Cutting board
  • Chef's knife
  • Mixing bowls
  • Measuring spoons and cups
  • Tongs or Spatula
  • Tortilla Warmer (optional)

Ingredients
  

  • 1.5 lbs boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 4 large tortillas (whole wheat or gluten-free)
  • 4 cups mixed greens (romaine, spinach, or your favorite blend)
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, thinly sliced
  • 1/2 red onion, thinly sliced
  • 1/2 cup your favorite salad dressing (ranch, vinaigrette, or Caesar)
  • Optional: 1/2 avocado, sliced

Instructions
 

  • Step 1: Prepare the Chicken: Preheat the grill or a skillet over medium heat. In a bowl, toss the chicken breasts with olive oil, paprika, garlic powder, salt, and pepper, ensuring they are evenly coated.
  • Step 2: Cook the Chicken: Grill or pan-fry the chicken breasts for about 6-8 minutes per side, or until they are cooked through and the internal temperature reaches 165F (74C). Let the chicken rest for 5 minutes before slicing or shredding.
  • Step 3: Prepare the Salad Ingredients: While the chicken is cooking, prepare the salad ingredients. Wash and chop the mixed greens, halve the cherry tomatoes, thinly slice the cucumber, and thinly slice the red onion.
  • Step 4: Assemble the Wraps: Lay each tortilla flat on a clean surface. Divide the mixed greens evenly among the tortillas, spreading them out to cover most of the surface.
  • Step 5: Add the Chicken and Salad: Top the mixed greens with the sliced or shredded chicken, cherry tomatoes, cucumber, and red onion. Add sliced avocado, if desired.
  • Step 6: Drizzle with Dressing: Drizzle your favorite salad dressing over the chicken and salad, using about 2 tablespoons per wrap.
  • Step 7: Fold the Wraps: Fold in the sides of each tortilla, then tightly roll up the wrap from the bottom, tucking in the ingredients as you go.
  • Step 8: Serve and Enjoy: Cut the wraps in half, if desired, and serve immediately. These are best enjoyed fresh to prevent the tortillas from getting soggy. Tips: For a spicier kick, add a pinch of cayenne pepper to the chicken seasoning. Feel free to substitute any vegetables you like in the salad. A sprinkle of crumbled feta cheese adds a nice salty tang.

Notes

Variations

The recipe permits numerous adaptations:
  • Ingredient Swaps: Chicken can be substituted with grilled tofu, chickpeas, or shrimp. Lettuce can be exchanged with kale or spinach. Tomatoes may be replaced with bell peppers or roasted vegetables.
  • Regional Twists: Incorporate Mediterranean flavors with feta cheese, olives, and a lemon-herb vinaigrette. Add a Southwestern flair with black beans, corn, and a spicy chipotle dressing. Experiment with Asian-inspired flavors using sesame oil, soy sauce, and shredded carrots.
  • Dietary Adjustments: For a lower-carb version, use lettuce wraps instead of tortillas. Gluten-free options include using corn or gluten-free tortillas. Dairy-free variations can be achieved by using dairy-free dressings.

Serving Suggestions

The chicken and salad wrap recipe is versatile and can be served in various ways. It is suitable for a quick lunch, a light dinner, or a picnic. Pair the wraps with a side of fruit salad, sweet potato fries, or a light soup. Cut the wraps in half for easier handling and presentation. Arrange the wraps on a platter for a visually appealing serving option.

Storage Tips

To preserve freshness, wrap each prepared wrap individually in plastic wrap or parchment paper. Store in the refrigerator for up to 2 days. The individual ingredients (chicken, vegetables, and dressing) can be stored separately to prevent the wraps from becoming soggy. Prepared wraps are best consumed fresh; however, individual components can be stored for longer durations. Cooked chicken will be good for 3-4 days, salad vegetables (unmixed) will be good for up to 5 days, and dressings will last for up to 7 days.

Frequently Asked Questions

  • Question 1: Can the wraps be made ahead of time? The wraps are best when consumed fresh. However, the individual components can be prepared in advance and assembled just before serving to prevent the wraps from becoming soggy.
  • Question 2: Can the chicken be cooked in advance? Yes, the chicken can be cooked a day or two in advance and stored in the refrigerator. This can significantly reduce preparation time on the day of serving.
  • Question 3: What is the best way to prevent the wraps from falling apart? Ensure the tortillas are warm and pliable before assembling the wraps. Avoid overfilling the wraps, and fold in the sides tightly before rolling them up.
  • Question 4: Can other proteins besides chicken be used in this recipe? Absolutely. Grilled tofu, chickpeas, or shrimp are excellent alternatives. Each offers a different flavor profile and dietary benefit.
Keyword Chicken Salad