- Prep
- 15 min
- Total time
- 15 min
- Yield
- 4 servings
- Difficulty
- Easy
- Calories
- 280 kcal
Quick summary
“Practical and nutritious for meal preps and bento boxes, this wrap rolls up a creamy shredded chicken spread with cream cheese and plain yogurt, combined with the crunch of grated carrots, cucumber, and lettuce. It is ready in just 15 minutes and does not require heating to be enjoyed.”
What you need to know
- The combination of light cream cheese with plain yogurt provides richness and protein binding without the heavy fat of mayonnaise.
- The use of thin strips of seedless cucumber and grated carrot preserves the crunchiness without leaking water inside the tortilla.
- Closing the side flaps before rolling the cylinder seals the filling completely, facilitating a clean diagonal cut.
Ingredients
Main
- units Wheat tortillas (medium)
- g Cooked and shredded chicken breast
- g Cream cheese light
- tablespoons Plain whole milk yogurt (unsweetened)
- unit (medium) Finely grated carrot
- unit (medium) Cucumber cut into thin strips
- large leaves Iceberg lettuce or baby spinach leaves
- tablespoon Fresh chopped parsley
- teaspoon Dijon mustard (optional)
Instructions
Principal
- In a medium bowl, combine the shredded chicken with the light cream cheese. Add the plain yogurt and chopped parsley, mixing well until a homogeneous paste is obtained. Season with salt and black pepper to taste, and if desired, incorporate Dijon mustard for a touch of flavor.
- The short answer is: spread the filling evenly over each tortilla. Place a tortilla on a clean surface. Spread about a quarter of the chicken cream over the entire surface of the tortilla, leaving a small border at the edges to make the wrap easier to close.
- Over the chicken layer, add the lettuce (or spinach) leaves, grated carrot, and cucumber strips. Make sure the vegetables are well distributed. This step is crucial to ensure each bite has the ideal ratio of filling and freshness.
- Carefully fold the sides of the tortilla inward, about 2-3 centimeters. Then, roll the tortilla tightly starting from the bottom, forming a compact cylinder. The professional technique is to roll firmly so the wrap doesn't fall apart when cut.
- With a sharp knife, cut each wrap in half or into three smaller pieces, diagonally. This facilitates handling and consumption, especially for children, in addition to presenting it more attractively in the bento box. Pack individually or organize directly in the lunchbox.
Chef's tips
- Heat the wheat tortillas in a dry skillet for 10 seconds to make them pliable and prevent them from cracking when folded.
- Dry the lettuce leaves in a salad spinner so surface moisture doesn't soften the wrap dough.
- Wrap each wrap tightly in parchment paper or plastic wrap for 10 minutes before cutting in half with a serrated knife.
Variations
- Add white raisins or small cubes of green apple to the chicken cream for a subtle sweet and sour touch.
- Incorporate a teaspoon of mild curry powder into the chicken mixture for an aromatic version with spices.
- Add slices of gouda or prato cheese under the lettuce leaves to enrich the meal's calorie content.
Substitutions
- Cooked chicken breast can be replaced with leftover shredded roast chicken, canned tuna, or turkey breast.
- Light cream cheese can be swapped for fresh creamy ricotta beaten with olive oil or traditional dried curd.
- Wheat tortillas can be replaced by sheets of pita bread, whole wheat tortillas, or large raw collard green leaves.
How to store
Keep the wraps rolled and wrapped in plastic wrap in the refrigerator for up to 2 days. The vegetables maintain their crunchiness and freshness.
Can it be frozen?
We do not recommend freezing this ready-made wrap, as the cream cheese curdles and the cucumber with lettuce wilts completely upon defrosting.
What to serve with
Serve with root vegetable chips roasted in olive oil, whole cherry tomatoes, tangerine segments, and mint-infused water.
Frequently asked questions
Can this rolled sandwich be heated before eating?
It was developed for cold consumption in meal prep containers; if heated, the cucumber and lettuce will lose their crunch and release steam.
What is the most practical chicken cut for shredding in this recipe?
Chicken breast fillet cooked in a pressure cooker with bay leaf and salt; shake the pot after pressure to shred in seconds.
How to prevent the wrap from becoming moist and mushy when stored for the next day?
Place the very dry lettuce leaves directly over the dough, serving as a protective barrier against the moisture of the chicken paste.
Can I use mayonnaise instead of plain yogurt?
It can be used in an equivalent amount, but the wrap will be higher in calories and will lose the mild dairy acidity of the yogurt.
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