Mediterranean Wrap

Fat 44%Carbs 41%Protein 15%
Percent Calories

1 wrap of mediterranean wrap contains 673 Calories The macronutrient breakdown is 41% carbs, 44% fat, and 15% protein. This is a good source of protein (46% of your Daily Value), fiber (20% of your Daily Value), and potassium (14% of your Daily Value).

Makes
4 wrap
Prep Time
10 minutes
Cook Time
40 minutes

Ingredients

Directions

  1. Chop parsley, mince garlic, and chop tomato. Peel and chop cucumber. Put these aside until recipe calls for them.
  2. 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.
  3. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
  4. 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.
  5. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
  6. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
  7. 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.

Nutrition Facts

For 1 wrap of mediterranean wrap (345g)

NutrientValue%DV
Calories673
Fats33g 42%
Saturated fats6g 31%
Trans fats0g
Cholesterol46mg 15%
Sodium1169mg 51%
Carbs69g 25%
Net carbs64g
Fiber6g 20%
Sugar5g
Protein26g
Calcium169mg 17%
Iron6mg 78%
Potassium644mg 14%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene34μg
Beta carotene907μg
Caffeine0mg
Choline122mg 22%
Copper0.5mg 54%
Fluoride24μg
Folate (B9)150μg 37%
Lycopene791μg
Magnesium70mg 17%
Manganese1mg 44%
Niacin10mg 63%
Pantothenic acid1mg 30%
Phosphorus430mg 61%
Retinol0μg
Riboflavin (B2)0.2mg 19%
Selenium46μg 83%
Theobromine0mg
Thiamine1mg 52%
Vitamin A IU2007IU
Vitamin A101μg 11%
Vitamin B120.3μg 13%
Vitamin B60.2mg 13%
Vitamin C34mg 38%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 13%
Vitamin K276μg 230%
Zinc2mg 17%
Sugars
Sugar5g
Sucrose1g
Glucose1g
Fructose1g
Lactose0g
Maltose2g
Galactose0g
Starch46g
Fats
Saturated fats6g 31%
Monounsaturated fats17g
Polyunsaturated fats6g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.4g
Glutamic acid5g
Glycine1g
Histidine1g
Hydroxyproline0.1g
Isoleucine1g
Leucine2g
Lysine1g
Methionine0.5g
Phenylalanine1g
Proline2g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g