Cook Time:40 minsTotal Time:40 minsServings:4Yield:4 servings, 1 wrap eachJump to Nutrition Facts
Cook Time:40 minsTotal Time:40 minsServings:4Yield:4 servings, 1 wrap each
Cook Time:40 mins
Cook Time:
40 mins
Total Time:40 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings, 1 wrap each
Yield:
4 servings, 1 wrap each
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients½cupwater⅓cupcouscous, preferably whole-wheat1cupchopped fresh parsley½cupchopped fresh mint¼cuplemon juice3tablespoonsextra-virgin olive oil2teaspoonsminced garlic¼teaspoonsalt, divided¼teaspoonfreshly ground pepper1poundchicken tenders1medium tomato, chopped1cupchopped cucumber410-inch spinach or sun-dried tomato wraps or tortillas
Cook Mode(Keep screen awake)
Ingredients
½cupwater
⅓cupcouscous, preferably whole-wheat
1cupchopped fresh parsley
½cupchopped fresh mint
¼cuplemon juice
3tablespoonsextra-virgin olive oil
2teaspoonsminced garlic
¼teaspoonsalt, divided
¼teaspoonfreshly ground pepper
1poundchicken tenders
1medium tomato, chopped
1cupchopped cucumber
410-inch spinach or sun-dried tomato wraps or tortillas
DirectionsBring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.Stir the remaining parsley mixture into the couscous along with tomato and cucumber.To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.TipsEat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.Originally appeared: EatingWell Magazine, May/June 2010
Directions
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.Stir the remaining parsley mixture into the couscous along with tomato and cucumber.To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.TipsEat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Tips
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
Originally appeared: EatingWell Magazine, May/June 2010
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Nutrition Facts(per serving)510Calories18gFat55gCarbs32gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
