- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 110 kcal
Quick summary
“This light and refreshing wrap replaces traditional doughs with crunchy lettuce leaves, wrapping shredded grilled chicken and fresh vegetables in thin slices. It is a healthy option with low calories and quick assembly in 20 minutes.”
What you need to know
- The use of large and firm lettuce leaves works as an impermeable and crunchy envelope without adding carbohydrates.
- Well-seasoned and shredded grilled chicken breast provides essential lean protein for meal satiety.
- The yogurt sauce binds the grated and sliced vegetables bringing acidity in the right measure without softening the leaf.
Ingredients
Main
- 4 large lettuce leaves
- 200g of shredded grilled chicken breast
- 1 grated carrot
- 1/2 cucumber chopped
- 1/4 red onion in thin strips
- 2 tablespoons of yogurt sauce
- Salt and pepper to taste
- Fresh herbs to taste (optional)
Instructions
Principal
- Start by grilling the chicken breast seasoned with salt and pepper to taste for approximately 10 minutes, until well cooked.
- While the chicken grills, prepare the vegetables. Grate the carrot and chop the cucumber and red onion.
- After the chicken cools, shred it with two forks and set aside.
- On a plate, arrange a lettuce leaf and place a portion of the shredded chicken in the center.
- Add the carrot, cucumber, and onion over the chicken.
- Drizzle with the yogurt sauce to taste.
- Fold the edges of the lettuce over the filling, forming a wrap.
- Repeat the process with the other lettuce leaves.
Chef's tips
- Dry the lettuce leaves very well with paper towels or a salad spinner so the sauce does not run down the base.
- Cut the thickest part of the central white rib of the lettuce leaf with a knife to make the wrap easier to fold.
- Keep the sliced vegetables thin and uniform so that the filling remains compact when pressed by the roll.
Variations
- Toque asiático: swap the yogurt sauce for toasted sesame oil with soy sauce and add crunchy bean sprouts.
- Mediterranean version: incorporate chopped black olives, small cubes of feta cheese, and fresh basil leaves.
- Addition of seeds: sprinkle toasted sesame seeds or sunflower seeds over the vegetables before closing.
Substitutions
- Iceberg lettuce can be swapped for curly endive, blanched red cabbage, or raw collard greens.
- The yogurt sauce can be replaced by homemade herb mayonnaise, seasoned ricotta, or creamy guacamole.
- The chicken breast can be replaced by drained tuna chunks, grilled tofu strips, or lean ground meat.
How to store
Assemble the wrap at the time of serving to prevent the vegetables from releasing water and wilting the lettuce leaf. The shredded chicken and chopped vegetables can be stored separately in sealed containers in the refrigerator for up to 3 days.
Can it be frozen?
This recipe with raw lettuce leaves and yogurt dressing does not accept freezing. Only cooked and shredded chicken breast can be frozen separately in fractional portions for up to 90 days in the freezer.
What to serve with
Pairs excellently with water flavored with lemon and mint slices, iced green tea, or natural pineapple juice. For a more complete meal, accompany with baked cassava or sweet potato chips.
Frequently asked questions
How to make the yogurt sauce for the wrap?
Mix whole natural yogurt with salt, black pepper, a drizzle of olive oil, and lemon juice to taste, beating with a fork until emulsified.
Can I prepare the wraps in the morning to take to work?
To take in the lunchbox, pack the chicken and vegetable filling separately from the dry lettuce leaves and assemble everything just at lunchtime.
How do I keep the lettuce leaf from tearing when rolling?
Trim the white central rib with a flat knife, reducing the stiffness of the stalk without piercing the green leaf before positioning the ingredients.
Which lettuce variety is most indicated for making the wrap?
Iceberg lettuce or romaine lettuce are the most recommended because they have wide, resistant leaves and a crunchy structure that supports the weight of the filling.
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