Ingredients
- Chicken Breasts (Boneless, Skinless): 2 lbs, the lean protein base of our wrap, providing a satisfying and healthy meal.
- Fresh Lemon: 2 large, for both zest and juice, infusing the chicken with bright, citrusy notes and tenderizing it beautifully.
- Garlic Cloves: 6-8 cloves, minced, delivering a pungent and savory depth that complements the lemon perfectly.
- Olive Oil: 3 tablespoons, used for marinating and cooking, adding richness and healthy fats.
- Dried Oregano: 1 teaspoon, providing a subtle earthy and aromatic undertone that enhances the Mediterranean flavor profile.
- Dried Thyme: 1 teaspoon, adding a delicate and slightly minty flavor that pairs wonderfully with lemon and garlic.
- Salt: 1.5 teaspoons, essential for seasoning and bringing out the natural flavors of the ingredients.
- Black Pepper: 1 teaspoon, freshly ground, adding a touch of spice and complexity to the marinade and chicken.
- Tortillas (Large): 8-10, your choice of flour, whole wheat, or gluten-free, acting as the perfect vessel to hold all the delicious fillings.
- Optional Toppings: For customization and extra flavor, consider adding:
- Lettuce: Crisp and refreshing, providing texture and freshness.
- Tomato: Sliced or diced, adding juicy sweetness and acidity.
- Red Onion: Thinly sliced, offering a sharp and pungent bite.
- Cucumber: Sliced, providing coolness and a mild, refreshing flavor.
- Feta Cheese: Crumbled, adding salty and tangy creaminess.
- Hummus: Creamy and savory, offering a healthy and flavorful spread.
- Tzatziki Sauce: Cool and refreshing, complementing the lemon and garlic flavors.
- Avocado: Sliced or mashed, adding creaminess and healthy fats.
- Spinach: Baby spinach, adding nutrients and a mild earthy flavor.
- Roasted Red Peppers: Jarred or homemade, providing sweetness and smoky flavor.
Instructions
- Prepare the Lemon Garlic Marinade: In a large bowl, whisk together the olive oil, lemon juice (from 2 lemons), minced garlic, lemon zest (from 1 lemon), dried oregano, dried thyme, salt, and black pepper. Ensure all ingredients are well combined to create a flavorful and emulsified marinade.
- Marinate the Chicken: Place the chicken breasts in the bowl with the marinade. Toss to coat the chicken evenly, ensuring every piece is well saturated with the lemon garlic mixture. For optimal flavor and tenderness, cover the bowl with plastic wrap or transfer to a resealable bag and marinate in the refrigerator for at least 30 minutes. For an even more intense flavor, marinate for 2-4 hours, or even overnight. The longer the chicken marinates, the more flavorful and tender it will become.
- Cook the Chicken: Heat a large skillet or grill pan over medium-high heat. Remove the chicken from the marinade, letting any excess marinade drip off (you can reserve the marinade for basting if desired, but ensure it’s thoroughly cooked before consumption). Place the marinated chicken breasts in the hot skillet or grill pan, ensuring not to overcrowd the pan; cook in batches if necessary to ensure even browning and cooking.
- Sear and Cook Through: Sear the chicken for 4-5 minutes per side, or until golden brown and nicely marked. Reduce the heat to medium and continue cooking for another 5-7 minutes per side, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure accurate doneness. The juices should run clear when pierced with a fork, and there should be no pink remaining.
- Rest the Chicken: Once cooked through, remove the chicken from the skillet or grill pan and place it on a cutting board. Tent loosely with foil and let it rest for 5-10 minutes. This crucial step allows the juices to redistribute throughout the chicken, resulting in more tender and flavorful meat. Resist the urge to cut into it immediately!
- Slice or Shred the Chicken: After resting, slice the chicken breasts into thin strips or shred using two forks. Slicing is great for a more elegant presentation, while shredding is perfect for a more casual and easily packed wrap.
- Warm the Tortillas (Optional): While the chicken is resting, you can warm the tortillas to make them more pliable and enhance their flavor. You can warm them in a dry skillet over medium heat for a few seconds per side, in the microwave wrapped in a damp paper towel for about 15-20 seconds, or in the oven wrapped in foil at 350°F (175°C) for about 5-10 minutes. Warming the tortillas makes them less likely to tear when filled and rolled.
- Assemble the Wraps: Lay out the warmed tortillas on a clean surface. Spread a layer of hummus or tzatziki sauce (if using) on each tortilla. Add a generous portion of the sliced or shredded lemon garlic chicken to the center of each tortilla.
- Add Toppings: Layer your desired toppings over the chicken. Get creative and customize your wraps with your favorite vegetables, cheeses, and sauces. Don’t overfill the wraps, as this will make them difficult to roll.
- Roll the Wraps: To roll the wraps, fold in the sides of the tortilla towards the center, then tightly roll up from the bottom, tucking in the fillings as you go. If desired, you can secure the wraps with toothpicks, especially if they are heavily filled.
- Serve and Enjoy: Serve the Lemon Garlic Chicken Wraps immediately and enjoy the explosion of flavors! These wraps are delicious served warm or at room temperature, making them perfect for lunchboxes, picnics, or make-ahead meals.
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Sodium: 700mg
- Fat: 25g
- Carbohydrates: 40g
- Protein: 45g