A few days ago some friends and I were talking about how much easier it is to eat in the warmer spring and summer months. Take some fresh produce, add a little grilled meat, and wabam – insta meal.
Don’t get me wrong, I absolutely adore soups, stews, and chilis in the fall and winter (just wrote WINEter – guess who’s ready for a big glass?!) In fact, I’ve been known to eat a bowl of the same chili, especially my favorite Signature Spicy, Smokey, Sweet Chili, every single day for a week! But that takes time to simmer and stew, you see. Same with roasted veggies. I’d happily accept a plate of sweet, caramelized, roasted butternut squash or brussels sprouts any time of year but those can take up to 30-45 minutes to roast. That’s pretty much an eternity when you’re starving!
No for me, the quick and in-season-eating-enthusiast, light meals that take advantage of fresh, easy-to-prep veggies like Summer Chicken Wraps are where it’s at.
This light lunch or dinner idea could not be easier. Spread hummus over a flour tortilla, fill it with fresh summer veggies and herbs like tomatoes, cucumbers, carrots, and basil, throw in a few strips of grilled chicken, then wrap and roll.
This meal is FILLING and fresh. Its just the type of thing I find myself making over and over again in summer when it’s took hot to turn on the stove or oven (like today – oowee, 90° and rising!) and you need to quickly throw something together from the fridge. Plus my appetite can diminish somewhat when it get hot out, though oddly enough not for chocolate, so this is a perfect light bite.
Start with a tortilla then spread 2 Tablespoons of your favorite hummus all over.
Broken record alert: my favorite hummus is Sabra’s Roasted Red Pepper flavor. Yes, I’ve tried making several hummus recipes at home but none of them taste this good, nor have the whippy, smooth-as-silk consistency. I just love it! The hummus gives the wraps a filling boost of protein, and acts like “glue” to hold it shut.
Next prepare the fresh, summertime-veggie filling that includes sweet shredded carrot, juicy tomatoes, and cool sliced cucumber.
Layer ’em onto the center of the tortilla.
Tip:Â poke out the seeds from the center of the tomato slices to make sure your wrap doesn’t get soggy!
Finish up with about a Tablespoon – 1-2 leaves – torn basil, and a few slices of creamy avocado.
Finally, add a few slices cooked-then-cooled chicken on top. I would like to say this chicken was grilled, as was my original intention for it, but my propane tank ran out 1/2 way through grilling and I had to finish them inside. Boo/hiss! Either way, grilled or sauteed, use whatever ya’ got. Leftover chicken is great for these wraps too.
Sprinkle the wraps with salt & pepper which will will make the flavors of the veggies pop, then fold the top of the tortilla over the chicken, wrap, and slice. Crunchy, chewy, creamy, and FRESH.
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Summer Chicken Wraps
Description
Summer Chicken Wraps are light, fresh, and perfectly filling!
Ingredients
- 12oz chicken breasts, cooked, cooled, and sliced into strips (about 2 chicken breasts)
- 4 tortillas
- 1/2 cup hummus
- 1/2 cup shredded carrots
- 1/2 cucumber, thinly sliced
- 2 vine-ripened tomatoes, sliced and seeded
- 1/4 cup fresh basil, torn
- 1 avocado, sliced
- salt & pepper
Directions
- Lay tortillas out on a clean dry surface then spread 2 Tablespoons hummus over each tortilla. Divide carrots, cucumber, tomatoes, basil, and sliced chicken between tortillas then sprinkle with salt and pepper, roll and slice.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
This meal is like eating sushi – fills you up but doesn’t make you feel gross-full, you know? Feel free to add whatever you have laying around your house, too. Bell peppers, chives, leftover grilled veggies, and red onion would all be fantastic in here. Ooo or a drizzle of strawberry balsamic! Just a thought. :) Enjoy!
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Jennifer 06.23.2013
This makes my mouth water! It looks like a perfect summer dish! I love putting hummus on anything I can, so as soon as you had that ingredient, I was sold!
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Georgia @ The Comfort of Cooking 06.12.2013
I love that you loaded these with fresh veggies and slathered on hummus – perfect summer lunch!
Michelle 06.12.2013
We make hummus A LOT so I’ve tried peeling the chick peas, using rehydrated dry chickpeas…but the smoothest we’ve made is something we just tried recently. Zipping it in the Blendtec! It’s fantastic!
Tasha @ ThatsSoYummy 06.12.2013
These wraps look fantastic and so fresh! Love adding hummus to it too!
Allison 06.12.2013
Hey! I just discovered what I think is the trick to making whipped and silky restruant-style/packaged hummus at home. Ready?…..CHICKPEA FLOUR! You can find it in the bulk sections of health food stores. You mix it about 1 c. flour to 2 c. water plus all your favorite add-ins (adjusting water for your desired thickness). Blend it or process it, and run the machine a little longer than you think you should to make it whippy :)
Stephanie @cookinfanatic 06.12.2013
These would be perfectttttt to bring to the pool for a quick healthy lunch, yum!!!!
Ashley @ Coffee Cake and Cardio 06.12.2013
Those look amazing! YUMM!
Chelsea @ Designs on Dinner 06.12.2013
I read that Sabra’s hummus is so creamy because they shuck the outside layer off the chickpeas. I am much too lazy to do this myself, but if you want to kill some time, it would be a good experiment! These wraps look wonderful.
Jess 06.12.2013
Yum – I used to get a hummus veggie wrap at a place near my office many days for lunch – it was so satisfying but perfectly light. I’ve forgotten about it since, but this reminds me I should try making these myself – especially with Sabra hummus – I agree it’s the best!
Jan @ Sprouts n Squats 06.11.2013
Yum those look so simple but delicious :)
Debtgirl 06.11.2013
This looks lite and yummy!
Barbara Bell 06.11.2013
This is my favorite go-to easy summer dinner to make! Make the chicken ahead of time, and it’s just ready and waiting when you get home from working! Fab!