Chicken and Veggie 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

  Low fat, 12 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 and cook for about 6 minutes on each side, until fully cooked and no longer pink, reaching an internal temperature of 165°F.
2. Allow the chicken to rest for 5 minutes, then chop into bite-sized pieces.
3. Lay the tortillas flat and spread each with Dijon mustard and plain yogurt.
4. Top the tortillas with chopped chicken, spinach, zucchini, red peppers, tomato, lettuce, red bell pepper, and mushrooms.
5. Roll up the tortillas and enjoy!

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