Sliced chicken breast, lettuce and parmesan in a wrap with a light mayonnaise and lemon dressing. Eight minutes with cooked chicken.
Chicken is measured cooked; if cooking it fresh, it is done at 74 C (165 F) inside.
- Ready in8 minutes
- Serves1
Ingredients
- 110 g chicken breast (cooked weight)
- 1 wrap flour tortillas / wraps
- 80 g lettuce (romaine / mixed leaves)
- 12 g parmesan, grated
- 1 tbsp light mayonnaise
- 5 g lemon or lime juice
Method
- Mix the mayonnaise with the lemon juice and black pepper.
- Shred the lettuce and slice the cooked chicken.
- Warm the wrap, spread the dressing over it, add the lettuce and chicken and grate the parmesan over.
- Fold in the ends and roll.
What this plate gives you
The chicken breast gives about 34 g of the 42 g of protein and the parmesan and tortilla the rest, three quarters of the 56 g a day the RDA gives a 70 kg adult in a fifth of a 2,000-calorie day. The dressing is a tablespoon of light mayonnaise, the lemon and the parmesan, which is how the wrap stays at 14 g of fat; a full Caesar dressing would double it. The chicken is measured cooked; sliced cold from the fridge is the version most people make.
Swaps
- Greek yoghurt for the mayonnaise: 40 calories fewer and 3 g more protein.
- A wholegrain wrap: about 3 g more fibre.
- Anchovy paste in the dressing: no change to the numbers, the real Caesar taste.
Keeping it
Cooked chicken keeps three to four days in the fridge. Dress the leaves and roll when you eat, or the lettuce wilts.
