Description
These Mediterranean Chicken Wraps are a light and healthy meal packed with vibrant vegetables, tender marinated chicken, and a creamy tahini-yogurt sauce. They’re perfect for a quick lunch or light dinner.
Ingredients
- Chicken Breast (500g): Cut into strips and marinated.
- Olive Oil (2 tbsp): For marinating the chicken.
- Lemon Juice (2 tbsp): Brightens the chicken.
- Garlic (3 cloves): Minced for aromatic flavor.
- Oregano (1 tsp): A classic Mediterranean herb.
- Smoked Paprika (1 tsp): Adds smoky depth.
- Cumin (½ tsp): Provides warmth and earthiness.
- Salt (½ tsp): Enhances flavors.
- Black Pepper (¼ tsp): Adds spice.
- Greek Yogurt (150g): Base for the creamy sauce.
- Tahini (1 tbsp): Adds nutty flavor to the sauce.
- Sumac (1 tsp): Tangy, lemony spice.
- Honey (1 tbsp): Balances the tanginess.
- Cucumber (½ cup): Diced for crunch.
- Tomato (½ cup): Diced for sweetness.
- Red Onion (¼ cup): Thinly sliced.
- Kalamata Olives (¼ cup): Halved for salty flavor.
- Feta Cheese (100g): Crumbled for garnish.
- Mint (¼ cup): Chopped for freshness.
- Parsley (¼ cup): Chopped for herbaceous flavor.
- Whole-Wheat Tortillas (4 large): For wrapping.
- Roasted Red Pepper Hummus (½ cup): Adds creamy texture.
- Avocado (1 ripe): Sliced for healthy fats.
- Pomegranate Seeds (2 tbsp): For garnish.
- Lemon Zest (1 tsp): Aromatic finish.
Instructions
- Marinate Chicken: Combine olive oil, lemon juice, garlic, oregano, paprika, cumin, salt, and pepper. Toss with chicken and refrigerate for 20-30 minutes.
- Make Sauce: Whisk together yogurt, tahini, sumac, lemon juice, honey, salt, and pepper. Refrigerate.
- Prep Fillings: Dice cucumber and tomato, slice red onion, halve olives, crumble feta, chop mint and parsley, and slice avocado.
- Sear Chicken: Sear chicken in a hot skillet for 4-5 minutes per side, until cooked through (165°F). Rest for 5 minutes.
- Warm Tortillas: Warm tortillas on a skillet or microwave for 10 seconds.
- Assemble Wraps: Spread hummus on tortillas, add vegetables, chicken, sauce, avocado, feta, mint, parsley, and lemon zest.
- Roll & Serve: Fold and roll wraps tightly. Slice diagonally and serve.
Notes
For best results, use high-quality, fresh ingredients. Marinating the chicken is key for tenderness and flavor. Prepare all ingredients ahead of time for easy assembly.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Method: Skillet
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 450 kcal
- Sugar: 10 g
- Sodium: 600 mg
- Fat: 25 g
- Saturated Fat: 8 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 8 g
- Protein: 30 g
- Cholesterol: 80 mg
Keywords: Mediterranean,chicken,wraps,healthy,lunch,dinner,easy,flavorful,greek