Hey everyone! Its a wonderful day here in California. The sun is out, and there’s a cool breeze. One thing I hate about this time of year, though, is that we get days that are in the 100 degree range. Blech!
So we all strive to avoid using the oven when it gets this hot, plus no one likes to eat a hearty, hot meal when its so warm outside.
This recipe is not only awesome for keeping the house cool and your meal light, but it also fills up a spot on your fitness-food roster. I found a recipe for chicken, bacon, and avocado sandwiches years ago. I thought the concept was awesome, but it came to me that it would be even better as a wrap! I tried it out and it was an instant hit with my family and friends; it’s one of my most-requested dinners. I paired it with some fresh veggies and a homemade “ranch” dip! Delicious, easy, and filling too! With almost 50 grams of protein per serving, you’ll be unable to come back for more!
Heeeerrree weeee gooooo!
Jo’s High-Protein Chicken Wraps
For the wraps:
- 1 Mission Flour Fajita tortilla (the small tortillas)
- 1 slice of Farmer John’s low-sodium bacon (or any low-sodium bacon you can find)
- 1/2 cup (shredded) boneless, skinless Chicken Breast: poached
- 1/5 Hass Avocado
- 1/4 cup baby spinach
For the sides:
- 1/2 a cucumber cut into 2″ sticks
- 1 large carrot, or 2 medium, cut into 2″ sticks
For the dip:
- 2.5 oz light sour cream (I use Knudsen’s)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp dried parsley
- 1 tbsp dried chives
Take your chicken breast, and rub it with a pinch of salt and pepper. Place your chicken in a pot with just enough water to cover one inch above the top of the breast. You can also add a piece of celery or half a carrot to get some more flavor into your chicken breast.
Simmer the chicken for 20 minutes. Then, cover the pot and set the timer for another 20 minutes.
While your chicken steaming, cook your bacon. I find the best way to do this is to add about 1-2 tablespoons of water to your pan with the bacon. I typically cut my bacon into half-slices before cooking it to more easily fit the wrap.
Heat your tortilla in the microwave, wrapped in a towel for about 20 seconds. Any longer and you’ll end up with something between the consistency of a hockey puck and stale bread.
Wash your spinach, and dry it thoroughly; the wrap is better if everything is a bit crunchy.
Take the rest of the time to wash and peel your cucumber and carrots. Cut them in half right in the middle, then in halves and quarters down their length.
Now, for the dip. In a small bowl, combine sour-cream and all of the spices and herbs. Mix well, and return it to the refrigerator to chill.
Your chicken should be done by this time. Take it out of its broth and shred it. You can also cut it into cubes if its too hot or you prefer chunks.
Put your tortilla on a plate or cutting board, and smear your avocado over it like you would with mayonnaise. Add your spinach on top of the avocado, then the chicken, then the bacon. Fold the bottom of the tortilla up, then roll the sides together.
Grab your veggie sticks, a bowl of dip, and enjoy!! You now have a low-maintenance, cool meal that will keep you full!
You can double, triple, quadruple, etc. this recipe for a whole family. Keep the serving sizes the same and the nutritional facts should also remain the same.
*A good use for that liquid that the poached chicken left behind; save it! Freeze it in a zip-loc bag, defrost it, and use it in place of chicken broth in a recipe. This is a great way to avoid waste, as well as getting a second use out of this already convenient meal!*
538 Calories, 15.2 g of Fat, 649 mg Sodium, 44 g Carbohydrates, 5 g Dietary Fiber, 11 g Sugar, 49.6 g Protein