Chicken and Avocado Wrap

Ingredients

• Grilled chicken breast 130 g
• Whole wheat tortilla 1 medium (60g)
• Avocado 50 g
• Lettuce 40 g
• Tomato slices 30 g

Method

1. Prepare the chicken. If your chicken breast is not already grilled, start by seasoning it lightly with salt and pepper. Heat a grill pan or skillet over medium heat and cook the chicken breast for about 5 minutes on each side or until fully cooked through and juices run clear. Let it rest for a few minutes, then slice or chop into bite-sized pieces.
   Tip: Use a meat thermometer to check that the internal temperature of the chicken reaches 75°C (165°F) for safety.
2. Prepare the vegetables. Wash the lettuce thoroughly under cold water and pat dry with a paper towel or use a salad spinner. Slice the tomato thinly. Peel the avocado, remove the pit, and either slice or mash it gently with a fork.
   Tip: Choose a ripe avocado that yields slightly to gentle pressure for the best creamy texture.
3. Warm the tortilla. Place the whole wheat tortilla on a dry skillet over medium heat for about 30 seconds on each side, or microwave it for 10-15 seconds until warm and pliable. This will make it easier to roll without cracking.
   Tip: Do not overheat the tortilla to avoid drying it out.
4. Assemble the wrap. Lay the warmed tortilla flat on a clean surface. Spread the mashed or sliced avocado evenly over the center. Layer the grilled chicken pieces on top of the avocado. Add the lettuce and tomato slices evenly over the chicken.
   Tip: Leave about 2 cm (1 inch) space from the edges to make wrapping easier.
5. Roll the wrap. Fold the sides of the tortilla inward, then roll it tightly from the bottom up to enclose the filling completely. Use a toothpick if needed to hold it together.
   Tip: Roll gently but firmly to keep the filling inside without tearing the tortilla.
6. Serve. Cut the wrap in half diagonally for easier handling and serve immediately. Optionally, you can serve with a side of your favorite dipping sauce or a small salad.
   Tip: If packing for later, wrap tightly in foil or plastic wrap to keep fresh.

Pro tips

• Use ripe avocado for the best creamy texture and flavor.
• Warming the tortilla makes it more flexible and easier to roll without cracking.