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recipe mediterranean chicken wraps
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: General
Description
These Pomegranate-Glazed Mediterranean Chicken Wraps offer a vibrant and healthy meal with tender, marinated chicken, a cool herbed yogurt sauce, and crisp vegetables all wrapped in warm flatbread. It’s a quick and flavorful dish inspired by Mediterranean cuisine.
Ingredients
- 300g (10oz) boneless, skinless chicken breasts, sliced
- 2 tbsp (30ml) olive oil
- 2 tsp (10g) sumac
- 2 tbsp (30ml) pomegranate molasses
- 1 tbsp (15ml) lemon juice
- 2 cloves garlic, minced
- ½ tsp (2.5g) salt
- ¼ tsp (0.5g) black pepper
- 4 large whole-wheat flatbreads (≈ 240mm / 9-in)
- ½ cucumber, julienned (≈ 75g / 2.6oz)
- 1 medium tomato, thinly sliced (≈ 120g / 4oz)
- ½ red onion, thinly sliced (≈ 50g / 1.8oz)
- ½ cup (120ml) plain yogurt
- 1 tsp (≈ 2g / ½ tsp) lemon zest
- 1 small clove garlic, minced (for yogurt)
- 2 tbsp chopped fresh mint leaves (≈ 5g / 2 tbsp)
- 2 tbsp chopped fresh parsley (≈ 5g / 2 tbsp)
- 1 tbsp (≈ 10g / 1 tbsp) pomegranate seeds
- Extra mint leaves (for garnish)
Instructions
- Marinate Chicken: Combine marinade ingredients; coat chicken. Marinate for 20-30 minutes.
- Grill Chicken: Grill chicken 4-5 minutes per side, until cooked through (75°C / 165°F). Rest for 5 minutes, then slice.
- Make Yogurt Sauce: Combine yogurt, garlic, lemon zest, mint, parsley, and salt. Chill until ready to use.
- Warm Flatbreads: Warm flatbreads for 30 seconds per side.
- Assemble Wraps: Layer vegetables, chicken, and yogurt on flatbread. Sprinkle with pomegranate seeds and mint.
- Roll and Serve: Fold and roll wraps tightly. Cut in half and garnish.
Notes
For a vegetarian option, substitute chicken with chickpeas. Warming the flatbreads makes them more pliable. Straining the yogurt creates a thicker sauce.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Lunch
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 450 kcal
- Sugar: 15 g
- Sodium: 300 mg
- Fat: 20 g
- Saturated Fat: 5 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 75 mg
Keywords: chicken, wraps, mediterranean, pomegranate, yogurt, healthy, quick, dinner, lunch
