Whole wheat tortilla: 60g (1 large), Hummus: 30g (2 tbsp), Chicken breast (cooked): 85g (3 oz, sliced), Avocado: 50g (1/2 small, sliced), Spinach: 30g (1 cup, fresh), Cucumber: 50g (1/3 medium, sliced), Sprouts: 15g (1/4 cup), Greek yogurt: 30g (2 tbsp), Lemon juice: 5ml (1 tsp), Fresh dill: 2g (1/2 tsp, chopped), Fresh parsley: 2g (1/2 tsp, chopped), Garlic: 1g (1/4 clove, minced), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. In a small bowl, mix 30g Greek yogurt with 5ml lemon juice, 2g chopped dill, 2g chopped parsley, 1g minced garlic, 1g salt, and 1g black pepper to make the sauce. 2. Lay the 60g tortilla flat on a clean surface. 3. Spread 30g hummus evenly over the tortilla. 4. Layer 30g spinach, 85g sliced chicken breast, 50g sliced avocado, 50g sliced cucumber, and 15g sprouts on top of the hummus. 5. Drizzle with the yogurt sauce. 6. Fold in the sides of the tortilla and roll up tightly. 7. Cut in half diagonally and serve.
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