White beans (cannellini, canned, drained): 100g (1/2 cup), Chicken breast (cooked, shredded): 85g (3 oz), Whole wheat tortilla: 60g (1 large), Pesto: 15g (1 tbsp), Spinach: 30g (1 cup, fresh), Roasted red pepper: 30g (2 tbsp, sliced), Red onion: 20g (2 tbsp, thinly sliced), Feta cheese: 15g (1 tbsp, crumbled), Lemon juice: 5ml (1 tsp), Olive oil: 5ml (1 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. In a small bowl, mash 100g white beans with 5ml olive oil, 5ml lemon juice, 1g salt, and 1g black pepper. 2. Warm 60g whole wheat tortilla for 10-15 seconds in the microwave to make it more pliable. 3. Spread 15g pesto over the tortilla. 4. Spread the mashed white bean mixture over the pesto. 5. Layer 85g shredded chicken, 30g spinach, 30g sliced roasted red pepper, and 20g sliced red onion on top. 6. Sprinkle with 15g crumbled feta cheese. 7. Roll up the tortilla tightly, tucking in the sides as you go. 8. Cut in half diagonally before serving.
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