Wrap Up a Summertime Lunch with Curtis Stone

Chicken Veggie Wraps with Yogurt Caesar Dressing

(Makes 4 servings)

Dressing:

• ¾ cup low-fat Greek yogurt
• ¼ cup grated Parmesan cheese
• 1 ½ tablespoons fresh lemon juice
• 1 tablespoons Dijon mustard
• 1 tablespoons extra-virgin olive oil
• 2 anchovies
• 1 garlic clove

 

Wraps:

• 2 yellow corn cobs, husk removed
• 4 teaspoons. olive oil, divided
• 4 chicken thighs, boneless, skinless (about 1 lb.), fat trimmed
• 4 flour tortillas, lightly toasted on grill
• 3 heads Baby Gem lettuce, leaves separated
• ½ English cucumber, cut into thin strips

In blender, mix yogurt, cheese, lemon juice, Dijon, oil, anchovies, and garlic until smooth. Season with salt and pepper. Prepare barbecue for medium-high heat. Coat corn with 2 teaspoons oil and season with salt and pepper. Grill corn, turning occasionally, for 18 minutes or until well charred. Cut kernels off cobs into large bowl.

Meanwhile, coat chicken with 2 teaspoons oil and season with salt and pepper. Grill chicken for 5 to 6 minutes per side or until cooked through. Rest 5 minutes. Thinly slice chicken.

Lay tortillas on a work surface. Top with corn, chicken, lettuce, and cucumber. Drizzle dressing into wrap as desired. Fold bottom third of tortilla over filling and roll up tortilla.

Make-Ahead: Dressing can be made up to 2 days ahead, covered and refrigerated.

Per serving

Calories: 647

Total Fat: 27 g

Saturated Fat: 7 g

Sodium: 967 mg

Carbohydrate: 54 g

Fiber: 5 ½ g

Protein: 46 g

Diabetic Exchanges: 3 starch, 4 lean meat, 1 ½ vegetables, 3 fat

Middle Eastern Wrap

(Makes 8 servings)

• ½ hothouse cucumber, peeled, seeded, diced
• 1 cup low-fat plain yogurt
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried mint
• ½ red onion, very thinly sliced (about 2 cups)
• 2 teaspoons sumac
• Hummus (recipe below)
• 4 flatbreads or large pita breads, warmed
• 2 grilled boneless skinless chicken breasts, thinly sliced (optional)
• ½ head romaine lettuce, outer green leaves discarded, inner crispy leaves thinly sliced
• 6 radishes, thinly sliced
• 4 ounces feta cheese, coarsely crumbled

In small bowl, create tzatziki sauce by mixing cucumber, yogurt, lemon juice, and mint. Season tzatziki with salt. In another small bowl, toss onions with sumac to coat. Season with salt. Spread hummus over flatbreads or pita. Top with chicken (if using), lettuce, radishes, feta cheese, onion mixture, and tzatziki. Fold up sandwiches and cut in half. Serve immediately.

Hummus

(Makes 2 cups)

• 1 garlic clove, peeled
• 2 cups cooked chickpeas
• 2 tablespoons chopped fresh cilantro
• ¼ teaspoon ground cumin
• ½ teaspoon salt to taste
• Juice of 1 lemon (about 3 tablespoons)
• ¼ teaspoon toasted sesame oil
• ¼ cup extra-virgin olive oil
• 3 teaspoons (approx.) water

In food processor, mince garlic. Add chickpeas, cilantro, cumin, and ½ teaspoon of salt and blend until a coarse puree forms. Scrape down sides of bowl. With machine running, gradually add lemon juice and sesame oil through feed tube, scraping bowl as needed. Gradually add olive oil, blending until smooth and creamy. Drizzle in water, 1 teaspoon at a time, until desired consistency is achieved.

Per serving

Calories: 330

Total Fat: 13 g

Saturated Fat: 4 g

Sodium: 484 mg

Carbohydrate: 36 g

Fiber: 5 g

Protein: 17.5 g

Diabetic Exchanges: 2 starch, 1 ½ lean meat, 1 vegetable, 2 fat