Background and History
California Club Chicken Wraps are a modern twist on the classic club sandwich, combining fresh, healthy ingredients with the convenience of a wrap. Originating in the vibrant culinary scene of California, this dish embodies the state’s love for fresh produce and balanced meals. It’s a favorite for those seeking a quick yet nutritious lunch or dinner option, combining the flavors of grilled chicken, avocado, bacon, and crisp vegetables in a portable wrap.
Ingredients
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 4 large flour tortillas
- 4 slices of cooked bacon, crumbled
- 1 avocado, sliced
- 1 cup mixed greens (lettuce, spinach, etc.)
- 1 tomato, sliced
- 1/2 red onion, thinly sliced
- 1/2 cup shredded cheddar cheese
- 1/4 cup ranch dressing
Useful and Interesting Facts
- This wrap is versatile and can be customized with different vegetables or cheeses based on personal preference.
- It’s an excellent option for meal prep, as the ingredients can be prepared ahead of time and assembled quickly when needed.
- The combination of protein from the chicken and bacon with healthy fats from the avocado makes this wrap both satisfying and nutritious.
Instructions
Serves
4
Time
20 minutes
Cooking Time
15 minutes
Ingredients
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 4 large flour tortillas
- 4 slices of cooked bacon, crumbled
- 1 avocado, sliced
- 1 cup mixed greens (lettuce, spinach, etc.)
- 1 tomato, sliced
- 1/2 red onion, thinly sliced
- 1/2 cup shredded cheddar cheese
- 1/4 cup ranch dressing
Cooking Instructions
Prepare the Chicken
Season the chicken breasts with garlic powder, salt, and pepper.
Cook the Chicken
Heat the olive oil in a skillet over medium-high heat. Add the chicken breasts and cook for 5-7 minutes on each side, or until fully cooked. Let the chicken rest for a few minutes before slicing it into thin strips.
Assemble the Wraps
Lay out the flour tortillas. Evenly distribute the mixed greens, tomato slices, red onion slices, avocado slices, bacon crumbles, and shredded cheddar cheese onto each tortilla.
Add the Chicken
Place the sliced chicken on top of the other ingredients in each tortilla.
Add Dressing
Drizzle ranch dressing over the top.
Wrap It Up
Fold in the sides of each tortilla and then roll it up tightly from the bottom. Slice each wrap in half if desired.
Serve: Serve the wraps immediately or wrap them in foil or parchment paper for a meal on the go.
Nutrition Facts (per serving)
- Calories: 450
- Protein: 30g
- Fat: 25g
- Carbohydrates: 30g
- Fiber: 5g
- Sodium: 600mg
Notes
- Feel free to swap out the ranch dressing for another favorite, such as Caesar or honey mustard, to change the flavor profile.
- For a healthier version, use whole wheat tortillas and low-fat cheese.
- You can grill the chicken instead of cooking it in a skillet for an added smoky flavor.
Allergy Warning
- Contains dairy (cheese and ranch dressing) and gluten (flour tortillas). Ensure all ingredients are checked for allergens if you have specific dietary restrictions.
Is eating chicken with wraps healthy?
Yes, eating chicken with wraps can be healthy, especially if you use whole wheat tortillas, lean chicken breast, and plenty of fresh vegetables. It provides a good balance of protein, healthy fats, and fiber.
What goes with chicken wraps for dinner?
Chicken wraps pair well with a variety of sides such as a fresh garden salad, roasted vegetables, sweet potato fries, or a bowl of soup. You can also add a side of fruit or a yogurt parfait for a balanced meal.
How to prepare a wrap?
To prepare a wrap, start with a large tortilla, and then add your fillings such as proteins, vegetables, and sauces. Fold in the sides and roll it tightly from the bottom up to ensure everything stays inside.
How to fold a wrap sandwich?
To fold a wrap sandwich, place your fillings in the center of the tortilla, fold the sides inward, and then roll it from the bottom to the top. Ensure it’s rolled tightly to keep the ingredients secure.
How to layer a sandwich wrap?
Layer a sandwich wrap by starting with a base layer of greens, followed by evenly spreading your proteins, vegetables, and cheese. Add any sauces or dressings last to prevent the wrap from becoming soggy.
How to stop wraps from going soggy?
To stop wraps from going soggy, layer dry ingredients like lettuce or spinach first, and avoid adding too much dressing or sauce. You can also wrap the finished product in foil or parchment paper to maintain its structure.
Are wraps better than bread?
Wraps can be a healthier option than bread, depending on the type you choose. Whole wheat or vegetable-based wraps typically have fewer calories and more nutrients than white bread, but it’s important to check the nutritional information.
Is it okay to eat wrap everyday?
It is okay to eat a wrap every day as long as you vary the ingredients and ensure you’re getting a balanced diet. Incorporate different proteins, vegetables, and healthy fats to keep your meals nutritious.
Are chicken wraps OK for weight loss?
Chicken wraps can be suitable for weight loss if they are made with lean proteins, whole wheat tortillas, and plenty of vegetables. Controlling portion sizes and avoiding high-calorie sauces can also help keep them diet-friendly.
What ingredients are wraps made of?
Wraps are typically made of flour or whole wheat tortillas, but they can also be made from other bases like spinach, tomato, or gluten-free options. Common fillings include proteins (like chicken or turkey), vegetables, cheeses, and various sauces or dressings.
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