Chicken and Veggie Lunch Wrap

Ingredients

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Chicken breast

  Broilers or fryers, meat only, raw

  8 oz or 227g

• Tortillas

  Ready-to-bake or -fry, flour

  2 tortilla, medium or 92g

• Dijon mustard

  Grey poupon

  1 tbsp or 15g

• Plain yogurt

  Whole milk, 8 grams protein per 8 ounce

  4 tbsp or 60g

• Spinach

  Raw

  1 cup or 30g

• Zucchini

  Summer squash, includes skin, raw

  ½ cup, sliced or 57g

• Red peppers

  Sweet, canned, solids and liquids

  ¾ cup, halves or 105g

• 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

• Mushrooms

  White, raw

  5 medium or 90g

Directions

1. Heat the olive oil in a pan over medium-high heat. Add the chicken breasts to the pan and cook for about 6 minutes per side, until the chicken is cooked through to 165°F and no longer pink.
2. Let the chicken rest for 5 minutes, then chop it into bite-sized pieces.
3. Lay the tortillas flat. Spread each tortilla with Dijon mustard and plain yogurt.
4. Top the tortillas with the chopped chicken, spinach, zucchini, red peppers, tomato, lettuce, red bell pepper, and mushrooms.
5. Roll up the tortillas and enjoy!

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