Monday, September 30, 2013

Sweet Potato, Chicken, and Spinach Wrap - Carbs, Fats, and Protein All-in-One!

Since they are quick to put together and easily transportable, wraps are typically thought of as fast, on-the-go breakfast, lunch, or dinner foods. However, wraps can also be full-on hearty all-in-one meals, too.  For those of you who want a lunch or dinner wrap that leaves you truly filled and provides you with all of your carbs, fats, and protein needed to keep your body going, here is a healthy recipe for a Sweet Potato, Chicken, and Spinach wrap.

  • Large wrap of your choice - I used the Flatout Multi-Grain with Flax flatbread wrap and I highly recommend you use this.  The size is perfect, it's filling, and it's very healthy!
  • 2 tbsp. hummus of your choice - I used roasted red pepper
  • 1 small sweet potato, baked, peeled, and sliced
  • 1 chicken cutlet, grilled and sliced - this is why I like grilling a bunch of chicken in the beginning of the week; you have it all ready to go!
  • large handful of spinach
  • 1/4 of a medium red onion
  • garlic powder and pepper to taste
  • 3 tbsp. pico de gallo or chopped tomatoes
  • 2 tbsp. feta cheese
  • 1 tsp. olive oil, or enough to coat a skillet

Preparation: Grill chicken tenders or cutlet in advance.  I seasoned mine with garlic powder, seasoned salt, lemon juice, basil, oregano, and pepper.
Preparation:  In the microwave or oven, bake a whole sweet potato.  The microwave method  will work the fastest, especially if you want to make a quick wrap.  This is what I do to "bake" my sweet potatoes in the microwave: rinse the sweet potato still in its skin very well and wipe dry.  With a knife, poke holes all over the sweet potato.  Place the sweet potato into the microwave and cook for 5 minutes.  After the 5 minutes are up, flip the sweet potato upside-down and heat for another 3 minutes.  The time it takes to soften the sweet potato depends on: the size of the sweet potato, the strength of your microwave, and the firmness of your sweet potato that you prefer.  If this is the first time cooking your sweet potato in this way, test it out by microwaving it a few minutes at a time and checking its softness.
Heat olive oil in a skillet; when oil is hot, toss in onions and sauté until caramelized.  Right before removing the onions, add in the spinach, garlic powder, and pepper, mixing everything together.  Continue to sauté until the spinach wilts.  Spread the hummus all over the wrap.  Then, layer with the onion-spinach mixture.  Top with sweet potato slices, grilled chicken slices, pico de gallo or tomatoes, and feta cheese.  Wrap it all up nice and tightly.  I put my wrap in the microwave and heated it for about a minute and a half to melt the cheese and everything together.
Enjoy your wrapped up complete meal!

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