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Zesty Chicken and Vegetable Wrap Recipe

Published: January 24, 2018

Zesty Chicken and Vegetable Wrap Recipe
Rebecca Clyde MS, RDN, CD

Wraps have revived the somewhat weary sandwich, and with good reason. They can be filled with flavorful veggies, protein foods and condiments, and are ready to go at a moment's notice. This wrap also does double duty as an appetizer when it is cut into small slices.


1 pound boneless, skinless chicken breast halves
2 teaspoons dried rosemary or Italian seasoning or other favorite herbs
1 14-ounce can reduced-sodium chicken broth
1 7¼-ounce jar roasted red bell peppers, water packed, divided
1 medium-size green bell pepper, trimmed, seeded and minced
4 ounces light cream cheese, softened
½ teaspoon garlic powder
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
4 10-inch flour tortillas
2 cups (about 4 ounces) shredded romaine


Before you begin: Wash your hands.

Place the chicken, rosemary (or other seasoning) and broth in skillet; cover. Simmer for 15 minutes or until the chicken is cooked to an internal temperature of 165°F. Cool slightly and slice into thin strips.

Mince half of the roasted peppers; set aside the other half. Combine the minced red and green bell peppers, cream cheese, garlic powder, cumin and cayenne. Spread the mixture evenly over each tortilla. Place the chicken evenly among the 4 tortillas. Top with the remaining roasted peppers and romaine.

To assemble the wrap: Place the filling across the lower third of the wrap (or tortilla). Fold the bottom edge of the tortilla over the filling. Fold both the right and left sides inward. Continue rolling up tightly, tucking the ends in, and enclosing the filling. Place seam-side down on parchment wrap or foil, and then wrap it up. Cut in half diagonally. Slice each roll into 4 pieces just before serving. Secure with a toothpick if necessary.

For faster assembly, substitute precooked chicken, available in the meat case.

Nutrition Information

Serving size: 1 wrap
Serves 5

Calories: 510; Total Fat: 17g; Saturated Fat: 5g; Cholesterol: 75mg; Sodium: 820mg; Total Carbohydrate: 49g; Dietary Fiber: 4g; Protein: 37g.

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