Mediterranean chicken wrap is a wonderful combination of grilled chicken, fresh vegetables, and Mediterranean flavors, all enclosed in a warm tortilla or flatbread. It is filled with hummus, cucumber, tomatoes, red onions, and feta cheese in a convenient hand-held package. Let’s see how to make it with step by step photos and a video recipe.
3tablespoonfinely chopped parsleybasil or dill leaves
1teaspoonfinely chopped or minced garlic
½cuptomatoes(plum or cherry tomatoes)
1cucumberdeseeded & chopped
½red onionsdiced
¼cupfeta cheese(or any cheese of your choice)
For Mediterranean Chicken Wraps
6Tortillas or Flatbread(big size or large)
Lettuce leavesoptional
Instructions
Step 1 Make Grilled chicken
Pound the chicken breasts for even thickness. Keep it aside.
To marinate the chicken - In a mixing bowl, combine all the ingredients mentioned under Mediterranean chicken marinade. Add chicken and combine with marinade. Marinate for 30 minutes.
To cook the chicken - Heat 2 tablespoon oil over medium heat. Hold the chicken breast with tongs and shake off the excess marinade in the marinade bowl. Place the marinated chicken on the heated skillet or a grill pan.
Cook the chicken breast 4-5 minutes on each side or until the chicken is cooked. Remove and keep it on a plate. Let it rest for 10 minutes. Slice the chicken. Cover and keep it aside.
Step 2 Prepare Hummus
In a mixer or grinder jar, add tahini, olive oil, lemon juice, cooked chickpeas, cumin, garlic, and salt. Grind it. It will be of thick consistency.
Add 2-3 tablespoon water and grind it to fine paste (spreadable consistency). Taste and adjust salt and lemon juice as per taste. Remove it to a bowl. Hummus is ready. Keep it aside.
Step 3 Make Salad
In a mixing bowl, whisk olive oil, lemon juice, a pinch of salt, pepper and parsley to combine.
Add the tomatoes, cucumber, red onions, and crumbled feta cheese. Toss it to coat with the dressing. Taste and adjust the seasoning. Salad is ready.
A small tip - Feta cheese is salty so toss the salad ingredients first and then add salt as per taste.
Step 4 Assembling Mediterranean Chicken Wraps
Warm tortilla or flatbread. Spread hummus in the center. Do not spread it on the sides as it will be difficult to fold.
Top it with lettuce leaves, salad and chicken. Fold the sides first and then roll the tortilla. Tuck in the sides of tortilla with the help of fingers and roll tightly. You can watch video.
Slice it in half and Mediterranean chicken wrap is ready to serve.
Video
Notes
Marinate the chicken for 2-4 hours. It will make the chicken tender and flavorful. However, if short of time marinate for 30 minutes.
Brown the chicken. Make sure the chicken is cooked crispy and brown. It adds a smoky flavor to it.
Make salad just before assembling the wrap. If you make the salad in advance the vegetables will release water and it will make the wraps soggy.
Warm tortilla or flatbread before assembling it. The tortilla will fold easily without breaking.
The chicken wrap filling should be not too much or too little. Do not put the filling on the sides of the wrap or too much filling in the center of the wrap. It will be difficult to fold the wraps.
For quick meal prep - Cook chicken, prepare hummus, and prepare the salad ahead of time but do not add salt to salad (it makes salad soggy). Add salt to the salad when you are ready to make the wraps. Store them in an airtight container and refrigerate.
If you are using lettuce leaves, wash and dry the lettuce leaves before making the wrap.
Wrap it in foil if you're not going to consume the wraps right away.