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Mediterranean Wrap

Mediterranean Wrap

This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.

Ingredients

  • ½ cup water
  • ⅓ cup couscous, preferably whole-wheat
  • 1 cup chopped fresh parsley
  • ½ cup chopped fresh mint
  • ¼ cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 teaspoons minced garlic
  • ¼ teaspoon salt, divided
  • ¼ teaspoon freshly ground pepper
  • 1 pound chicken tenders
  • 1 medium tomato, chopped
  • 1 cup chopped cucumber
  • 4 10-inch spinach or sun-dried tomato wrapsor tortillas

Instructions

  • Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
  • Meanwhile, combine parsley, mint, lemon juice, oil, garlic, ⅛ teaspoon salt and pepper in a small bowl.
  • Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining ⅛ teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
  • Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
  • To assemble wraps, spread about ¾ cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Tips

MAKE AHEAD TIPS

AUTHOR EatingWell Test Kitchen
BRAND EatingWell

YIELD 4 servings
SERVINGS 4
ACTIVE TIME 40 minutes
TOTAL TIME 40 minutes

Nutrition

Per serving 517 Calories
Total Fat 19 g
Saturated Fat 4 g
Mono Saturated Fat 12 g
Cholesterol 63 mg
Sodium 660 mg
Fiber 6 g
Protein 32 g
Potassium 568 mg
Added Sugars 0 g
Total Sugars 5 g
Calcium 164 mg
Chromium 1 mcg
Folate 165 mcg
Omega-6 2 g
Vitamin E 3 mg
Zinc 2 mg
Vitamin B3 13 mg
Carbohydrate Servings 3 ½

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