Mediterranean Wrap

3807301

Ingredients 4 servings

⅓ cup couscous, preferably whole-wheat1 cup chopped fresh parsley½ cup chopped fresh mint¼ cup lemon juice3 tablespoons extra-virgin olive oil
Pompeian Olive Oil Extra Virgin Regular$4.99Thru 07/23
Bertolli Olive Oil Extra Virgin$7.99Thru 07/23
2 teaspoons minced garlic¼ teaspoon salt, divided¼ teaspoon freshly ground pepper1 pound chicken tenders1 medium tomato, chopped
Tomatoes Regular, Red$1.79Thru 06/27
Tomatoes Organic Vine Ripe$1.99Thru 06/27
1 cup chopped cucumber
4 10-inch spinach or sun-dried tomato wraps or tortillas
Preparation
Active 40 m        Ready In 40 m
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, ⅛ teaspoon salt and pepper in a small bowl. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining ⅛ teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle. Stir the remaining parsley mixture into the couscous along with tomato and cucumber. To assemble wraps, spread about ¾ cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
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Nutrition information
Serving size: 1 wrap
Per serving: 510 calories; 18 g fat(3 g sat); 6 g fiber; 55 g carbohydrates; 32 g protein; 192 mcg folate; 63 mg cholesterol; 5 g sugars; 0 g added sugars; 2,027 IU vitamin A; 33 mg vitamin C; 165 mg calcium; 6 mg iron; 726 mg sodium; 564 mg potassium
Nutrition Bonus: Vitamin C (55% daily value), Folate (48% dv), Vitamin A (41% dv), Iron (33% dv)
Carbohydrate Servings: 3½
Exchanges: 3 starch, 4 lean meat, 2 fat

 

http://www.eatingwell.com/recipe/250068/mediterranean-wrap/

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