By MACROS | Published on January 12, 2017
Roll up your protein source into a neat package you can take anywhere with this tasty chicken, kale and quinoa salad wrap.
You’ll Need
(Serves 1)
140g cooked chicken breast, chopped into pieces
1 whole-grain flour tortilla
1 cup wilted kale
3/4 cup spinach, heirloom or regular
1/2 cup cooked quinoa
1/4 cup chopped red onion
1 1/2 tbsp chopped walnuts
1 tbsp chopped mint
1 tbsp shaved almonds
1 tbsp raisins, or your choice of naturally dried fruit
1 tbsp goat’s cheese or feta
Juice from ½ lemon
2 tbsp Bragg Hawaiian Dressing & Marinade, or your favourite low-calorie vinaigrette or dressing
Garnish
Balsamic glaze
Method
Step 1: Cook a batch of quinoa according to the instructions on the package, then set it aside.
Step 2: Spray a skillet with olive oil and set it on a medium-high heat. Toss in chicken breasts and season them with a little sea salt and pepper.
Step 3: Once the chicken has finished cooking, remove it from the skillet and allow it to cool down before cutting it into pieces.
Step 4: In the same skillet, toss in chopped kale with a few tablespoons of water. This will help to wilt and soften the it. Be careful not to overcook the kale – no more than two minutes, and make sure there’s still some ‘crispiness’ to it. Remove the kale from the skillet and allow it to cool down to at least room temperature.
Step 5: Place the kale in a bowl and toss in the remaining ingredients for the salad. Mix the salad together using tongs, ensuring that the entire mixture is covered in the salad dressing.
Step 6: Dump the contents of the salad onto the tortilla and then add the chopped chicken breasts.
Step 7: Garnish with balsamic glaze then roll the tortilla to create the wrap.
– RELATED: Protein-rich Pasta Wraps For When You’re On The Move –
Key superfoods
Quinoa
There can be some confusion about quinoa, especially by those who are gluten intolerant. Research in The American Journal of Gastroenterology found that adding quinoa to gluten-free diets of people with celiac disease doesn’t make the condition worse. It’s one of the few grains that can boast this claim.
Feta
As well as being a stellar source of protein, feta also has protective qualities. Research by the Society for General Microbiology found the varieties of this cheese made from raw milk have natural anti-foodpoisoning properties. This is especially relevant if you intend to take your wrap on your travels with you for the day.
Raisins
Small in size, this dried fruit still packs a punch. If you have higher than normal blood pressure, then regularly eating a few handfuls of raisins three times a day is a very tasty way to lower it, found research by the American College of Cardiology. Adding them to your wrap is a seamless way to increase your count of these powerful fruits.
