Whole grain tortilla (8-inch): 1 (45g), Chicken breast (grilled, sliced): 85g (3 oz), Avocado: 30g (1/4 medium, sliced), Romaine lettuce: 15g (1/2 cup, chopped), Tomato: 30g (1/4 medium, sliced), Red onion: 15g (2 tbsp, thinly sliced), Greek yogurt: 15g (1 tbsp), Dijon mustard: 5g (1 tsp), Lemon juice: 5ml (1 tsp), Black pepper: 1g (1/4 tsp)
1. In a small bowl, mix 15g Greek yogurt, 5g Dijon mustard, 5ml lemon juice, and 1g black pepper to create a sauce. 2. Lay the whole grain tortilla flat on a clean surface. 3. Spread the yogurt-mustard sauce evenly over the tortilla. 4. Layer 15g chopped romaine lettuce, 85g sliced grilled chicken, 30g sliced avocado, 30g sliced tomato, and 15g sliced red onion on top. 5. Fold in the sides of the tortilla, then roll it up tightly from the bottom. 6. Cut in half diagonally and serve immediately.
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