Monday, July 12, 2010

Mediterranean Wrap

I adapted the following recipe -
I used Far East                                                                                                                                                                    boxed CousCous                                                                                                        
cooking it according
 to pkg instructions

  • Mediterranean Wrap

    From EatingWell:  May/June 2010
    Eating Well

    1/2 cup water
    1/3 cup couscous, preferably whole-wheat
    1 cup chopped fresh parsley
    1/2 cup chopped fresh mint
    1/4 cup lemon juice
    3 tablespoons extra-virgin olive oil
    2 teaspoons minced garlic
    1/4 teaspoon salt, divided
    1/4 teaspoon freshly ground pepper
    1 pound chicken tenders
    1 medium tomato, chopped
    1 cup chopped cucumber
    4 10-inch spinach or sun-dried tomato wraps or tortillas
Bring water to a boil in a small saucepan.
 Stir in couscous and remove from the heat. 
Cover and let stand for 5 minutes.
 Fluff with a fork. Set aside.
Meanwhile, combine parsley, mint,
 lemon juice, oil, garlic,
 1/8 teaspoon salt and pepper in a small bowl.
I also added the tomato cucumber

Toss chicken tenders in a medium bowl 
with 1 tablespoon 
of the parsley mixture and the remaining
 1/8 teaspoon salt
. Place the tenders in a large 
nonstick skillet and cook
 over medium heat until cooked though,
 3 to 5 minutes per side. 
Transfer to a clean cutting board. 
Cut into bite-size pieces when
 cool enough to handle.
Stir the remaining parsley mixture
 into the couscous along 
with tomato and cucumber.

To assemble wraps, spread
 about 3/4 cup of the couscous mixture 
onto each wrap. Divide the chicken 
among the wraps. Roll the wraps 
up like a burrito, tucking
 in the sides to hold the ingredients in.
 Serve cut in half.


Per serving: 479 calories; 17 g fat (3 g sat, 11 g mono); 
67 mg cholesterol; 49 g carbohydrates; 0 g added sugars;
 34 g protein; 5 g fiber; 653 mg sodium; 382 mg potassium.

Nutrition Bonus:
 Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).


  1. That looks yummy! Thanks for sharing.

  2. I love those leaves. I found a great one a couple years ago and I use it all fall in different ways. Great buy!