Chicken & Avocado Wrap

Name: Chicken & Avocado Wrap
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 large wrap (60g) Tortilla; 1 small breast, sliced (120g) Chicken Breast; 1/2 avocado (70g) Avocado; a handful (40g) Spinach; 1 small, sliced (60g) Tomatoes

Recipes · Lunch · Recipe, Typed Supps

Built from last night’s roast chicken, in the time it takes the kettle to boil.

Allergens and patterns

Contains gluten.

Ingredients

1 large wrap (60g) Tortilla — The carbohydrate and the container. Wholemeal versions carry two to three times the fibre.
1 small breast, sliced (120g) Chicken Breast — Around 35g of protein for very little fat, which is why it turns up in every gym lunchbox.
1/2 avocado (70g) Avocado — The fat that makes a wrap satisfying, and it does the job mayonnaise would with better fats.
a handful (40g) Spinach — Raw leaves stop the wrap being three soft things in a row.
1 small, sliced (60g) Tomatoes — Acidity and moisture. Seed them if you want the wrap to survive a commute.

Nutrition per serving

Calories: 501 kcal
Protein: 31.2g
Carbohydrate: 31.4g
of which sugars: 4.4g
Fat: 26.2g
of which saturated: 7.1g
Fibre: 7.2g
Sodium: 522.4mg

Method

Warm the tortilla for 20 seconds a side in a dry pan — cold wraps crack when rolled.
Mash the avocado across the middle third and season it.
Layer the chicken, spinach and tomato on top.
Fold the ends in, then roll tightly.