Protein Power Wraps
Try this Protein Power Wraps recipe, or contribute your own.
Try this Protein Power Wraps recipe, or contribute your own.
- 1/2 teaspoon salt
- 1/2 cup extra virgin olive oil
- 1 red bell pepper sliced
- 1/2 cup fresh basil leaves packed
- for the edamame spread:
- 2 cups edamame cooked (i buy frozen shelled edamame and c
- juice of 2 lemons seeds discarded
- 2 cloves garlic mashed and peeled
- for the wrap ingredients:
- 4 (8-inch) whole wheat flour tortillas (gluten-free
- 1 1/2 cups tri-color quinoa cooked
- 1 recipe edamame spread
- 4 handfuls kale leaves washed and chopped
- 4 chicken tenderloin strips cooked and sliced
- Carbohydrate 1.93977583345206 g
- Cholesterol 0 mg
- Fat 13.0234416776004 g
- Fiber 0.711758306296827 g
- Protein 0.462387500141131 g
- Saturated Fat 1.79151916817427 g
- Serving Size 1 1 wrap (48g)
- Sodium 1.66366666706398 mg
- Sugar 1.22801752715524 g
- Trans Fat 0.415309666967437 g
- Calories 124 calories
Step-by-step
- Start by cooking quinoa according to package directions. Make sure and wash quinoa thoroughly before cooking. Approximately ½ cup dry quinoa should make 1 ½ cup cooked quinoa.
- While quinoa is cooking, cook chicken strips. In a cast iron or non-stick skillet over medium-high heat, add 1 tablespoon canola oil and give the pan a whirl.
- Once the skillet is hot enough, add chicken using tongs or a fork and let sear for 5 minutes on one side. Season chicken with salt and pepper.
- After 5 minutes or until chicken develops a nice brown color, turn over on the other side using a clean fork and sear for 3-5 minutes or until chicken is thoroughly cooked through (165 F internal temperature).
- Transfer onto a plate and set aside.
- To make the edamame spread, combine cooked edamame, olive oil, lemon juice, garlic cloves, salt and fresh basil to a blender or food processor and pulse to combine.
- Edamame spread should be clumpy but without large chunks of garlic or edamame present. If using a blender, you may have to scrape the sides using a spatula a few times to get the right consistency.
- Next, wash and cut kale leaves and red bell pepper slices using a knife.
- To assemble each wrap, lay down a tortilla and add toppings in the following order: ½ cup edamame spread, ⅓ cup quinoa, 1 handful kale leaves, slices of 1 chicken tenderloin strip, and red bell pepper slices.
- Roll each wrap and eat immediately or if making ahead of time cover in aluminum foil and refrigerate up to 24 hours.
Protein Power Wraps: A Busy Woman's Quick and Healthy Lunch
As a busy professional, finding time to prepare healthy and satisfying meals can feel like an impossible task. Between meetings, deadlines, and the constant juggling act of work and life, grabbing a quick, convenient (and often unhealthy) lunch is tempting. But what if I told you there's a way to enjoy a delicious, nutritious meal without sacrificing your precious time? Enter the Protein Power Wrap – my go-to lunchtime savior.
This recipe isn’t just about speed; it's about maximizing flavor and nutrition. The combination of lean protein from chicken, wholesome quinoa, and the vibrant freshness of kale and edamame creates a symphony of taste and texture. It’s the perfect balance of satisfying and light, providing sustained energy to power through my afternoon. I often prepare a batch of these wraps on Sunday evening, storing them in the refrigerator for a grab-and-go lunch during the week. This way, I'm prepared for anything the day throws my way, without sacrificing my commitment to healthy eating.
The beauty of this recipe lies in its adaptability. Feel free to experiment with different vegetables. Spinach, roasted sweet potatoes, or even shredded carrots can add a delightful twist to the flavor profile. The edamame spread is incredibly versatile; you can easily adjust the amount of lemon juice or garlic to suit your preference. The core components – the protein-packed chicken, the fiber-rich quinoa and kale, and the healthy fats from olive oil – remain consistent, ensuring a nutritionally balanced meal.
For those with dietary restrictions, this recipe is easily adaptable. Gluten-free tortillas are readily available, allowing you to enjoy this meal even with celiac disease or gluten intolerance. Experiment with different types of protein as well. Grilled shrimp or tofu offer delicious alternatives to chicken, broadening the appeal of this recipe even further. And the convenience of prepping ingredients ahead of time is a game-changer. This means that even on the busiest of days, a healthy and flavorful lunch is just minutes away.
Beyond the practical aspects, this wrap is a testament to mindful eating. Taking a moment to savor each bite, appreciating the textures and flavors, is a welcome respite from the demands of a busy workday. It’s a small act of self-care, a reminder to prioritize my well-being amidst the chaos of daily life. The Protein Power Wrap isn't just a meal; it's a mindful moment, a healthy habit, and a delicious way to nourish my body and mind.
I encourage you to try this recipe and make it your own. Experiment with different ingredients, adjust the seasonings to your liking, and most importantly, enjoy the deliciousness and the sense of accomplishment that comes with creating a healthy and satisfying meal, even amidst the whirlwind of a busy life. Because taking care of yourself isn't selfish; it's essential. And this wrap is a delicious step in the right direction.
Variations and Serving Suggestions
Spice it up: Add a pinch of red pepper flakes to the edamame spread for a kick.
Creamy twist: Incorporate a dollop of plain Greek yogurt or hummus to the spread for added creaminess.
Add some crunch: Sprinkle toasted sunflower seeds or slivered almonds on top for extra texture.
Make it a bowl: Skip the tortillas and serve the ingredients in a bowl for a hearty salad.
Meal prep friendly: Prepare all the components ahead of time and assemble the wraps when ready to eat. They store well in the refrigerator for up to 24 hours.
