Whole wheat wrap 60g (1 large), chicken breast 100g (3.5 oz, sliced), basil pesto 10g (2 tsp), roasted red peppers 40g (1/4 cup, sliced), spinach 20g (1 cup, fresh), mozzarella cheese 30g (1/4 cup, shredded), sun-dried tomatoes 15g (1 tbsp, chopped), red onion 20g (2 tbsp, thinly sliced), balsamic glaze 5ml (1 tsp), olive oil 5ml (1 tsp), Italian seasoning 2g (1/2 tsp), garlic 3g (1 clove, minced), salt and black pepper to taste
1. In a nonstick skillet over medium heat, warm 5ml olive oil and sauté 3g minced garlic for 30 seconds until fragrant. Add 100g sliced chicken breast, season with salt, pepper, and 2g Italian seasoning, and cook 4-5 minutes until just cooked through. Remove and set aside. 2. Lightly toast the whole wheat wrap in the skillet for 30 seconds per side. 3. Lay the wrap flat, spread 10g basil pesto down its centre, then layer 20g spinach, 40g roasted red peppers, 15g chopped sun-dried tomatoes, 20g thinly sliced red onion, and the cooked chicken slices. Sprinkle 30g shredded mozzarella over the top. 4. Drizzle 5ml balsamic glaze, fold in the sides, and roll up tightly. Slice in half and serve immediately.
This Mediterranean chicken wrap delivers lean protein that supports muscle maintenance and hormone production during menopause. Basil pesto contains healthy fats and antioxidants that protect cells from oxidative stress while supporting brain health. Roasted red peppers provide vitamin C for collagen production and skin elasticity. Spinach delivers magnesium that helps regulate mood and sleep quality while providing iron to combat fatigue. Mozzarella offers calcium for bone strength in a bioavailable form. Sun-dried tomatoes contain concentrated lycopene that supports heart health and may help moderate temperature fluctuations. Olive oil provides heart-healthy monounsaturated fats that maintain balanced cholesterol levels. The whole wheat wrap delivers complex carbohydrates for sustained energy and fibre that supports blood sugar stability, helping moderate mood and energy levels. This flavorful, nutrient-dense meal supports overall vitality and well-being during this transformative life phase.
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