Chicken Caesar Wrap

Ingredients

• About 75 g (½ cup)dry-packed or oil-packed sun-dried tomatoes
• 80 ml (⅓ cup), dividedhomemade Caesar dressing or Caesar dressing of choice
• 5 ml (1 teaspoon), optionalWorcestershire sauce
• About 350 g (2½ cups)cooked diced or shredded chicken breast (about 2 medium breasts)
• 1 heart (about 4 cups chopped)romaine lettuce
• About 30 g (⅓ cup)shredded Parmesan cheese
• ¼ teaspoonkosher salt
• ¼ teaspoonground black pepper
• 4wholemeal wraps or flatbreads, such as pita, naan or tortillas

Instructions

1. 1

   Prepare tomatoes

   For dry-packed tomatoes, place them in a small bowl, cover with hot water and leave for a few minutes while you prepare the other ingredients. Drain them before using. If using oil-packed tomatoes, pat them dry instead.

2. 2

   Mix the filling

   Stir the Caesar dressing and 1 teaspoon Worcestershire sauce together in a medium bowl. Add the chicken, romaine, tomatoes, Parmesan, salt and black pepper, then toss until coated.

3. 3

   Fill and roll

   Lay out each wrap and add a quarter of the chicken mixture. Roll it snugly, tucking in two opposite sides to hold the filling in place. Slice in half if you like, then serve straight away or wrap and refrigerate for up to 4 hours.

What is a chicken Caesar wrap?

It is a portable take on the Caesar salad, combining chicken and romaine with the familiar creamy dressing and Parmesan in a flatbread. Caesar salad is associated with Mexican-American cuisine and was created in Tijuana; this wrap turns those salad flavours into an easy lunch.

Sun-dried tomatoes add a sweet, savoury note, while the chicken makes the filling substantial. Using cooked chicken keeps the preparation to assembling and rolling.

Nutrition and macros by portion

The nutrition label shows one serving as written: 337 calories, 28g protein, 11g carbs, 20g fat.

The chicken supplies most of the protein, while the wraps contribute most of the carbohydrates. Caesar dressing and Parmesan account for much of the fat; serve a wrap with fresh vegetables or fruit to round out the plate.

Choosing the tomatoes

Dry-packed tomatoes: Give them a brief soak in hot water so they soften enough to eat comfortably in the wrap, then drain them well.

Oil-packed tomatoes: Pat off excess oil before adding them, so they do not make the filling overly greasy.

Coating the filling

Dressing first: Stir the dressing with the optional Worcestershire sauce before adding the filling ingredients. This helps distribute the sharper Worcestershire flavour through the creamy dressing.

Gentle tossing: Mix until the chicken and lettuce are coated, without crushing the romaine. The leaves should remain crisp for contrast.

Getting a neat roll

Even filling: Divide the mixture into four equal portions and keep it away from the edges of each wrap. Overfilling can make the flatbread difficult to close.

Tucked sides: Fold in two opposing sides, then roll snugly so the filling stays enclosed. Slice the wrap in half only after rolling, if desired.

Serving and timing

The stated preparation time is 15 minutes, assuming the chicken is already cooked. Dry-packed tomatoes need only a few minutes in hot water while you prepare the other ingredients.

Serve the wraps immediately for the crispest romaine. They also work well packed for lunch if kept chilled and eaten within 4 hours.

What to serve alongside

Pair a wrap with fresh fruit, sliced vegetables or a simple side salad for a varied lunch. If serving a larger meal, a bowl of soup makes a straightforward accompaniment.

Recipe notes & tips

• Use fully cooked, chilled chicken so the filling is ready to mix.
• Drain rehydrated tomatoes well before adding them.
• Keep the romaine chopped into bite-sized pieces for easier wrapping.
• Taste the dressed filling before adding extra salt, as Caesar dressing and Parmesan are already savoury.
• Wrap each portion tightly if packing it for later.

Variations

• Use rotisserie chicken: Shred it and add it in place of the cooked chicken breast.
• Choose another flatbread: Use pita, naan or a tortilla as suggested in the recipe.
• Adjust the dressing: Use your preferred Caesar dressing in place of homemade.
• Skip Worcestershire: Leave it out for a milder dressing flavour.
• Change the tomatoes: Choose dry-packed or oil-packed sun-dried tomatoes according to what you have.

Common mistakes to avoid

• Skipping the soak: Dry-packed tomatoes can be tough, so cover them with hot water for a few minutes first.
• Leaving tomatoes wet: Excess water can loosen the filling; drain soaked tomatoes before mixing.
• Adding too much filling: Keep each portion to a quarter of the mixture so the wrap can close.
• Overmixing the lettuce: Toss gently to coat it without crushing the leaves.
• Making wraps too far ahead: The romaine can lose its crispness, so assemble close to serving and refrigerate for no more than 4 hours.

How to store

Wrap tightly in foil, parchment paper or plastic wrap and refrigerate for up to 4 hours. This recipe is intended to be served cold; eat it chilled rather than reheating the lettuce-filled wrap.

Frequently asked questions