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Food

Hummus Chicken Wraps

Serves 4

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Hummus Chicken Wraps
This protein-packed wrap will breathe new life into your lunch sandwich routine. Creamy hummus is adorned with peppery arugula, seasonal asparagus, and protein-wealthy chicken. The wraps can be prepared the night before serving. [callout]

Whip it good

There are many excellent hummus brands on the market that make for a convenient sandwich spread, or you can quickly rustle up your own hummus. Simply blend together a can of drained chickpeas with tahini, olive oil, fresh lemon juice, chopped garlic, and salt (to taste) until creamy. You can jazz it up with other seasonings such as smoked paprika or za’atar. [/callout]

Ingredients

  • 1 bunch thin asparagus, woody ends trimmed and halved
  • 1 cup (250 mL) prepared hummus
  • 4 large whole-grain tortilla wraps
  • 2 cups (500 mL) arugula
  • 1 lb (450 g) cooked skinless, boneless organic chicken, sliced
  • 1 cup (250 mL) sliced red pepper
  • 2 Tbsp (30 mL) fresh lemon juice

Nutrition

Per serving:

  • calories 481
  • protein 47g
  • fat 15g
    • saturated fat 3g
    • trans fat 0g
  • carbohydrates 41g
    • sugars 3g
    • fibre 9g
  • sodium 671mg

Directions

01
Place asparagus in steamer tray set over 1 in (2.5 cm) of water. Bring water to a boil, cover, and steam asparagus until bright green and tender, about 3 minutes.
02
Spread an equal amount of hummus over surface of each wrap. Place equal amounts of arugula, chicken, asparagus, and red pepper on bottom third of wraps. Squeeze on lemon juice. Roll tightly, folding in edges as you roll, and then slice in half on a diagonal.

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