Chicken wrap....Italian style

I recently read the article “My day on a plate” written by a juice company founder, on twitter. (#MyDayOnAPlate) I was shocked!

It led me to write a post about lunch break and a healthy food option.

For me as a nutritionist, I’m not a big fan of all those fruit juices. Juice has less dietary fiber than the entire fruit, which led to more consumation, which means more sugar and more calories as you would have eaten when eating entire fruits.

To be clear,…once in a while it can’t hurt anybody and it’s definitely better than no fruits or veggies at all. But it’s important to prefer smoothies over juices (because of the fiber) and don’t overdo the whole stuff.

Besides studies had proven that those people who eat 5 smaller portions a day get less total calories per day than those who eat only three bigger meals. Due to the fact that healthy snacking prevents food cravings, you won’t overeat during single meals.

Because we all know how hard it is to stick to our (more or less) healthy diet when all those cravings come up during lunch break.

I try to prepare lunch or a quick snack for every day so that I won’t eat the first eatable thing I can find. But packed lunch requires some special qualities. It shouldn’t get gross, watery or dry until lunch break. (I remember all those extremly dry sandwiches during my school years. You know…when the bread absorbed the spread.) Moreover it should keep your belly full but nevertheless not too hard to digest so that you won’t get tired. And…easy to prepare, duh!!

May I introduce the Italian style chicken wrap…

Easy to prepare, easy to pack and it stays delicicous ‘til lunch break. And longer! ;)

Can’t wait to cook?

Here are the directions:

First you have to prepare the pesto Genovese.

 

For that purpose place one big bunch of basil, one glove of garlic, about 50g of parmesan and a pinch of salt in a blender. Pour in about 100ml of olive oil and mix until all is creamy and smooth. Set aside.

Heat up pan and pour in a dash of oil. Cut one chicken breast into stripes. As soon as the oil is hot, stir fry the chicken until it’s well done. This will take about 5 minutes. Set aside.

Then wash about six cherry tomatoes and cut them in halves. Drain about 12 mini mozzarella cheese balls. Set both aside.

Heat up the pan again, put your wholegrain wrap in and toast for 2 minutes each side.

Next put yout wrap on a plate and spread a thin layer of pesto on it. Place six tomato halves and about three mini mozzarella cheese balls on it. Season with black pepper and salt. 

Then roll in carefully and cut in halves afterwards. Continue with all four wraps. Wrap each piece into foil and store everything in the fridge until you get hungry!

Here the grocery list:

Enjoy your wrap, have a nice day at work…

…and tell me what you think about #MyDayOnAPlate.

Don’t forget to send me pics of your lunch break. I wanna see office selfies!! ;)

xo

Andrea