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.
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.
Hummus Chicken Wraps
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:
- calories481
- protein47g
- fat15g
- saturated fat3g
- trans fat0g
- carbohydrates41g
- sugars3g
- fibre9g
- sodium671mg
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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This recipe is part of the Quick, High-Protein Recipes That Will Keep You Full collection.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
