I guess they are healthy but I wouldn’t know. Others who are good at counting calories can tell us all after reading the recipie.
I love the green spinach mission wraps and have been thinking about making something with it for a long time now. At a deli near my work, we can get these wraps anyway I want 'em and by dissecting a wrap that I bought from there I came up with the following.
We will be using: 1) one piece of a boneless chicken breast. I would think its 150~200 grams. 2) Half of a mid size onion 3) Half of a mid size bell pepper 4) a tomato 5) 1 tbsp sour cream 6) 2 tbsp yogurt 7) a cup (approx) of fresh green salad bought from your favorite super market.
Before I move on, I just wanna let you know that unlike the traditional cooks, I hardly ever measure stuff like I described above. I like to just go along and taste the mix and see how it turns out.
For the chicken, put some salt & black pepper on it and let it sit for a while, then bread it into flour so the juices stay inside and fry it in the pan. You can do whatever you want; boil it, roast it, grill it, bake it. In the end we are going to chop it into small cubes and mix it up with everything else. The way I look at it, it doesn’t really matter how you cooked it as the taste from the yogurt & sour cream will dominate everything else, just make sure the chicken is tender.
Now slice the onion and green pepper and then chop the tomato into a bowl. If you are using sweet onions and your green pepper isn’t that sour (bite into them to see) you don’t have to do anything to them. I used regular cheap (read bitter) onions and my tomato was all juicy, so to lightly statute them all in a non-stick pan using Pam spray with a bit of salt & pepper.
Now add the sour cream and yogurt to the mix. I used both because sour cream does a better job in holding things together. And while it might not be true, I consider yogurt to be healthier than the sour cream. In the deli I think they only use sour cream. You can definitely experiment with the ratio depending on if you want the yogurt more or the texture of the sour cream.
Now add the chicken and the fresh green salad. I prefer not to use the one with green lettuce. Instead the mix with baby spinach greens and red lettuce. I get this big pack from Costco and it lasts us a week. Anyway, once you mix it all up, it will look something like that.
At this point taste the mixture and see how it tastes. If your yogurt was sweet, you might wanna add a little salt; in other words check on things like that.
Put it in the wrap, roll it up and walla .. its ready. The mix with one piece of chicken breast should be able to make 3~4 wraps.
The salad you see in the picture is easy to make; Mix the green salad with chopped apple, then add some raisins, cut on it some almonds, add in some black pepper and then toss it in with your favourite dressing. I used Honey Dijon but you can use any other.
Tip: If you wan to make a BBQ chicken wrap, once the chicken is already done and you have cut it into pieces, let it sit in the BBQ sauce for a few (5-10) minutes. Then add it to the mixture and call it a BBQ Chicken spinach wrap. You can even put in chipotleand call it that .. it doesn’t really matter.
