Redefining Fast Food | Meal Wraps

Fast food is not relegated to a specific type of food establishment. It is food that tastes good is nourishing and comes together quickly.

You need a fast food idea? Look no further! This simple and tasty recipe ensures a balanced meal with at least 25 grams of protein, the preferred amount needed for muscle protein synthesis! Protein also helps maintain strong bones, build and repair tissues and skin, and enhances the production of essential enzymes and hormones our bodies need. These wraps contain protein, dairy, healthy fats, grains, and tons of veggies that make up a complete balanced meal!

Greek Chicken and Veggie Wrap

Ingredients

• 2 skinless chicken breasts

• 1 tablespoon of olive oil

• 1 tsp paprika

• 4 large tortillas (whole wheat or your choice)

• 1 avocado

• 1 sliced red bell pepper

• 1 sliced tomato

• 1 sliced cucumber

• Sliced lettuce

• Salt & pepper to taste

Ingredients for sauce

• 1 cup plain Greek yogurt

• 1 tablespoon lemon juice

• ½ tsp of garlic powder

• 2 tbsp of fresh dill

• ¼ tsp black pepper

Directions for sauce

1. In a small bowl, whisk together Greek yogurt, lemon juice, fresh dill, garlic powder, and pepper. Cover and refrigerate for at least 30 minutes.

Directions for wrap

1. Pat chicken breast dry and pound with meat mallet. Slice chicken into slices and season with paprika, salt, and pepper.

2. Heat oil in a skillet over medium heat then add chicken to pan. Cook until the chicken is golden brown.

3. Gather tortilla and spread sauce across the surface. Add chicken, lettuce, sliced bell pepper, cucumber, tomato, and avocado to tortilla. Roll and enjoy!

Remember, you can always substitute ingredients based on your preferences. Choosing whole-grain tortillas may add more fiber, while selecting a low-carb tortilla may be more friendly for those who count carbohydrates for diabetes management—interested in making this recipe vegetarian? Try replacing the chicken with seared tempeh or tofu!

Written By: Angelica Coronado, Dietetic Intern

Angelica Coronado is a graduate student at Texas Woman’s University pursuing a master’s degree in Exercise and Sport’s Nutrition while concurrently a dietetic intern with Medical City Healthcare. Angelica loves the preventative care aspect of nutrition, connecting with patients, and enjoys personalizing nutrition advice to meet individual needs.