Italian · Lunch
Grilled Chicken Flatbread Wrap (High-Protein)
A pan-seared chicken breast wrap layered with cottage cheese, mozzarella, cannellini beans, fresh arugula and tomatoes. Seasoned with garlic and oregano, finished with lemon juice, then grilled until golden in a whole-wheat tortilla.
$5
12 minsPrep
12 minsCook
24 minsTotal
EasyLevel
Nutrition per serving
558Calories
62.8gProtein
15.2gFat
44.1gCarbs
4.7gSugar
8.9gFiber
926mgSodium
146mgChol
5.8gSat Fat
892mgPotassium
385mgCalcium
4.2mgIron
1mcgVitamin B12
11mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Butterfly chicken breast and season both sides with salt, pepper and oregano. Mince garlic and halve cherry tomatoes. Mix cottage cheese with lemon juice.
2
Sear
Heat olive oil in skillet over medium-high heat and cook chicken 4–5 minutes per side, adding minced garlic in final minute, until internal temperature reaches 165°F.
3
Rest
Transfer chicken to board and rest 5 minutes, then slice into strips.
4
Build
Spread cottage cheese mixture on tortilla, layer with mozzarella, beans, arugula, tomatoes and chicken strips, then roll tightly and place seam-side down in skillet over medium heat. Toast 1–2 minutes per side until golden brown. Slice diagonally and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast
- 22 whole-wheat tortilla wrap, about 10 inch (60g)
- 1/2 cup120g cottage cheese, full-fat
- 3 oz86g mozzarella cheese
- 2/3 cup120g, drained cannellini beans, cooked
- 22 small handful (40g) arugula
- 66 cherry tomatoes (90g)
- 4 cloves4 cloves garlic
- 1 tsp1 tsp oregano-dried
- 2 tsp2 tsp lemon juice
- 2 tsp2 tsp olive oil
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
