I made this for lunch today and it was so good! It took me less than 15 minutes from start to finish, and this is definitely something you could cook in bulk earlier in the week and bring with you to work for lunch.
Wrap Ingredients (makes about 5 servings):
- 2lb chicken breast
- 1 Tbsp low-sodium soy sauce
- 1/3 cup low-sodium chicken broth
- Yellow curry powder (probably about 3 Tbsp or so)
- Black pepper (to taste)
- 5 Roma tomatoes (1 per serving), diced
- 15 romaine lettuce leaves (3 per serving)
For the Dressing:
- 1 cup Fage 0% Greek yogurt
- 2 Truvia packets
- 15-20 mint leaves, hand torn or chopped
1. First, cut three large chicken breasts (about 2 lbs or so, doesn’t have to be exact) into strips (cut the fatty part off first).
2. In a frying pan, add the soy sauce and chicken broth. Let it heat up on medium heat for about a minute.
3. Add about half of the chicken strips. Once you have added the chicken strips, generously sprinkle yellow curry powder all over one side. Also, add the pepper. Allow the chicken to cook for about 2-3 minutes on the first side.
4. Using a fork, flip each piece of chicken and allow the other side to cook 2-3 minutes (I didn’t season the other side because there was already so much seasoning left over in the liquid mixture).
5. Check the chicken after the second side has cooked 2-3 minutes and re-flip if the chicken isn’t cooked through. If you want, you can put a lid on the pan, drop the temp to low, and let it simmer for a few more minutes for added flavor.
6. Once the first batch is done, do the same thing with the second half of the chicken, but you can use the same liquid you used in the first batch.
7. While the chicken is cooking, you can whip up the dressing. In a small bowl, mix together the yogurt, Truvia, and mint leaves. You will have extra left over after you make the wraps, which you can use for leftovers.
8. Put three romaine lettuce leaves on a plate. I put 1 tbsp of the dressing on each lettuce leaf, then evenly distributed one diced Roma tomato over the three leaves. Add the chicken and you are good to go!
Very, very yummy low-carb lunch. I also added a starchy carb on the side because I’m not doing anything low-carb right now.
You could probably do the chicken in a crockpot as well and it would be an easy way to make it in bulk.
I just put this into Livestrong.com and here are the macros using 6oz chicken:
- Calories: 211
- Fat: 1.75 grams
- Carbs: 8 grams (3g from Greek yogurt and Truvia dressing, 5g from veggies)
- Protein: 44 grams