Mediterranean Chicken Roll Up
Transport your taste buds to the sunny shores of the Mediterranean with these vibrant and satisfying Mediterranean Chicken Roll Ups. Bursting with bold flavors, these wraps combine tender, perfectly marinated chicken breast, seasoned with zesty lemon juice, earthy oregano, and smoky paprika, with a medley of fresh veggies like crisp romaine lettuce, juicy cherry tomatoes, and crunchy cucumber. A creamy layer of hummus serves as the ideal base, while crumbled feta cheese and a sprinkle of parsley add a tangy, herbaceous finish. Wrapped up in wholesome whole wheat tortillas, these quick-to-make roll ups are perfect for a healthy lunch, dinner, or on-the-go meal. Ready in just 25 minutes of active time and packed with Mediterranean-inspired ingredients, this recipe is a nutritious, hand-held delight the whole family will love.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breast
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic cloves, minced
- 1 teaspoon oregano
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 4 pieces whole wheat tortillas
- 0.5 cup hummus
- 4 leaves romaine lettuce leaves
- 0.5 cup cucumber, thinly sliced
- 0.5 cup cherry tomatoes, halved
- 0.25 cup red onion, thinly sliced
- 0.25 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
Instructions
Place the chicken breasts on a cutting board and pound them to an even thickness using a meat mallet or rolling pin.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, paprika, salt, and black pepper to create a marinade.
Add the chicken breasts to a shallow dish or resealable bag and pour the marinade over them. Let the chicken marinate for at least 30 minutes, or up to 2 hours in the refrigerator.
Heat a grill pan or skillet over medium-high heat. Once hot, cook the marinated chicken breasts for about 4-5 minutes per side, or until fully cooked and the internal temperature reaches 165°F (75°C). Remove from heat and let rest for 5 minutes.
Slice the cooked chicken into thin strips.
Warm the whole wheat tortillas in a dry skillet or microwave until pliable.
Spread a thin layer of hummus over each tortilla, leaving about 1 inch around the edges.
Place a romaine lettuce leaf on top of the hummus, followed by sliced chicken, cucumber, cherry tomatoes, red onion, feta cheese, and a sprinkle of chopped parsley.
Fold the sides of the tortilla over the filling, then roll it up tightly from the bottom to form a wrap.
Slice each roll up in half, if desired, and serve immediately. Enjoy your Mediterranean Chicken Roll Up!
Nutrition Facts
Calories |
473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 25% | |
| Saturated Fat | 4.1 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 832 mg | 36% | |
| Total Carbohydrate | 37.5 g | 14% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 3.8 g | ||
| Protein | 36.7 g | 73% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 132 mg | 10% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 696 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
