Mediterranean Chicken Wraps with Feta, Red Pepper and Olives
Inspired by techniques from America's Test Kitchen and NYT Cooking.
Chicken breast is poached off the heat to 74 °C, shredded and tossed with feta, Greek yoghurt, red pepper, olives, shallot and lemon, then rolled in warmed tortillas with rocket.
Always check the labels of the products you use.
Method
- 1
Poach. Bring the chicken to a bare simmer in cold water with the bay leaves, cover and leave off the heat until it reads 74 °C.
- 2
Shred. Cool 10 minutes and shred with two forks.
- 3
Mix. Toss with the feta, yoghurt, pepper, olives, shallot, lemon, salt and pepper.
- 4
Warm. Heat the tortillas briefly in a dry pan.
- 5
Roll. Add leaves and filling, fold in the sides and roll tightly.
- 6
Serve. Wrap in paper, halve and serve.
Storage
Refrigerate the filling for up to 2 days; assemble wraps on the day. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
38.4 g protein for 427 kcal = 9 g per 100 kcal, so protein gives about 36% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low saturated fat: 1.1 g saturated fat per 100 g, 9.5% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 1.5 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 409 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
1.7 g per serving
3.4 % of the 50 g daily maximum · 6.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- medium saucepan with a lid
- instant-read thermometer
- 2 forks
- large bowl
- dry frying pan
- baking paper or foil
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 427 kcal |
| Protein | 38.4 g |
| Carbohydrate | 36.5 g |
| of which sugars | 6 g |
| of which free sugars | 1.7 g |
| Fat | 13.6 g |
| of which saturates | 4.5 g |
| Fibre | 3.1 g |
| Salt | 2.18 g |
Protein per 100 kcal
9 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
