Ingredients
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½ cup water
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⅓ cup couscous, preferably whole-wheat
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1 cup chopped fresh parsley
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½ cup chopped fresh mint
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¼ cup lemon juice
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3 tablespoons extra-virgin olive oil
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2 teaspoons minced garlic
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¼ teaspoon salt, divided
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¼ teaspoon freshly ground pepper
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1 pound chicken tenders
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1 medium tomato, chopped
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1 cup chopped cucumber
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4 10-inch spinach or sun-dried tomato wraps or tortillas
Directions
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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.
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Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
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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. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
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Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
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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.
Tips
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
Nutrition Facts (per serving)
510 | Calories |
18g | Fat |
55g | Carbs |
32g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 wrap | |
Calories 510 | |
% Daily Value * | |
Total Carbohydrate 55g | 20% |
Dietary Fiber 6g | 20% |
Total Sugars 5g | |
Protein 32g | 65% |
Total Fat 18g | 23% |
Saturated Fat 3g | 17% |
Cholesterol 63mg | 21% |
Vitamin A 2027IU | 41% |
Vitamin C 33mg | 36% |
Folate 192mcg | 48% |
Sodium 726mg | 32% |
Calcium 165mg | 13% |
Iron 6mg | 34% |
Magnesium 59mg | 14% |
Potassium 564mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.