Whole wheat wrap: 60g (1 large), Chicken breast: 100g (3.5 oz, raw), Avocado: 50g (1/2 small, sliced), Romaine lettuce: 30g (1 cup, shredded), Tomato: 50g (1/2 medium, sliced), Red onion: 20g (2 tbsp, thinly sliced), Greek yogurt (0% or low-fat): 30g (2 tbsp), Lime juice: 5ml (1 tsp), Cilantro: 5g (1 tbsp, chopped), Jalapeño: 5g (1/2 small, minced, optional), Ground cumin: 0.5g (1/6 tsp), Chili powder (optional): 0.25g (1/8 tsp), Olive oil: 5ml (1 tsp), Salt: to taste, Black pepper: to taste
1. Slice 100g raw chicken breast into thin strips, season with 0.5g ground cumin, 0.5g chilli powder, salt, and black pepper, then sauté in 5ml olive oil over medium heat for 6-8 minutes until cooked through and golden. 2. In a bowl, mix 30g Greek yogurt with 5ml lime juice, 5g chopped cilantro, and 5g minced jalapeño if using. 3. Warm a 60g whole wheat wrap, spread with the yogurt sauce, then layer with cooked chicken, 50g sliced avocado, 50g sliced tomato, 20g sliced red onion, and 30g shredded romaine lettuce. 4. Roll up tightly and serve.
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