Whole wheat wrap: 60g (1 large), Chicken breast: 100g (3.5 oz), Basil pesto: 15g (1 tbsp), 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: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Preheat oven to 375°F (190°C). 2. Season 100g chicken breast with 2g Italian seasoning, 1g salt, and 1g black pepper. 3. Heat 5ml olive oil in an oven-safe skillet over medium-high heat. 4. Add 3g minced garlic and cook for 30 seconds until fragrant. 5. Add the chicken and cook for 2-3 minutes per side, until golden. 6. Transfer the skillet to the oven and bake for 10-15 minutes, until chicken is cooked through. 7. Let cool slightly, then slice into strips. 8. Warm 60g whole wheat wrap in a dry skillet for 30 seconds per side. 9. Spread 15g basil pesto evenly over the wrap, leaving a 1-inch border. 10. Arrange the sliced chicken down the center of the wrap. 11. Layer 40g sliced roasted red peppers, 15g chopped sun-dried tomatoes, 20g thinly sliced red onion, and 20g spinach over the chicken. 12. Sprinkle with 30g shredded mozzarella cheese. 13. Drizzle with 5ml balsamic glaze. 14. Fold in the sides of the wrap, then roll up tightly from the bottom. 15. Cut in half diagonally and serve.
