Chicken and Veggie Lunch Wrap

Ingredients

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Chicken breast

  Broilers or fryers, meat only, raw

  ¾ full breast (both fillets) or 177g

• Tortillas

  Flour

  2 tortilla, medium or 92g

• Dijon mustard

  Grey poupon

  1 tbsp or 15g

• Plain yogurt

  Whole milk, 8 grams protein per 8 ounce

  ¼ cup or 61g

• Spinach

  Raw

  1 cup or 30g

• Zucchini

  Summer squash, includes skin, raw

  ½ cup, sliced or 57g

• Mushrooms

  White, cooked, boiled, drained, with salt

  5 mushroom or 60g

• Red peppers

  Sweet, cooked, boiled, drained, with salt

  ¾ cup, chopped or 138g

• Roma tomatoes

  Red, ripe, raw. Also called Italian or plum tomato

  1 tomato or 62g

• Lettuce

  Romaine or cos, raw

  4 leaf inner or 24g

• Red bell pepper

  Sweet, raw

  ½ cup, sliced or 46g

Directions

1. Heat oil in a pan over medium-high heat. Add chicken to the pan and cook about 6 minutes per side or until chicken is cooked through and no longer pink. Let rest 5 minutes before chopping into bite sized pieces.
2. Lay 2 large tortillas flat. Top with all the ingredients and enjoy!