Whole wheat wrap: 60g (1 large), Chicken breast: 100g (3.5 oz, grilled and sliced), Avocado: 50g (1/2 medium, sliced), Romaine lettuce: 30g (1 cup, shredded), Tomato: 50g (1/2 medium, sliced), Red onion: 20g (2 tbsp, thinly sliced), Greek yogurt: 30g (2 tbsp), Lime juice: 5ml (1 tsp), Cilantro: 5g (1 tbsp, chopped), Jalapeño: 5g (1/2 small, minced, optional), Cumin: 1g (1/4 tsp), Chili powder: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. In a small bowl, mix 30g Greek yogurt with 5ml lime juice, 5g chopped cilantro, 5g minced jalapeño (if using), 1g cumin, 1g chili powder, 1g salt, and 1g black pepper to make a sauce. 2. Warm the 60g whole wheat wrap in a dry skillet for 30 seconds per side or in the microwave for 10-15 seconds. 3. Spread the yogurt sauce down the center of the wrap. 4. Layer 30g shredded romaine lettuce, 50g sliced tomato, 20g sliced red onion, 100g sliced grilled chicken, and 50g sliced avocado on top of the sauce. 5. Fold in the sides of the wrap and roll up tightly. 6. Cut in half diagonally and serve.
