So I looked up several recipes for chicken wraps:

Summer chicken wraps for 4 

12oz chicken breasts, cooked, cooled, and sliced into strips (about 2 chicken breasts)
4 burrito-sized flour tortillas (I used Mission Low-Carb Tortillas)
1/2 cup hummus (I used Sabra Roasted Red Pepper hummus)
1/2 cup shredded carrots
1/2 cucumber, thinly sliced
2 vine-ripened tomatoes, sliced and seeded
1/4 cup fresh basil, torn
1 avocado, sliced
salt & pepper

Chicken wraps for 4


  • 1/2 cup garlic-herb spreadable cheese
  • 4 flavored flour tortillas of your choice (8 inches), room temperature
  • 4 large lettuce leaves
  • 3 plum tomatoes, cut into thin slices
  • 1 package (6 ounces) thinly sliced deli smoked chicken breast
  • 1 medium cucumber, cut lengthwise into thin slices
  • 1/2 cup shredded carrot

Despite the elaborate recipes above, my recipe was actually inspired by Subway. I often eat the meatball marina from Subway in a wrap, and I watch as they put the meatballs, the vegetables, and a little sauce and then wrap it up.

My recipe is self created! 😀

Well not really, but it was not inspired by anything in particular. I just attempted to make it as healthy as possible, by reducing the amount of unhealthy cooking( e.g. frying) in the entire meal. Additionally, many fruits and vegetables lose some of their nutrients when they are cooked, and by serving fresh lettuce and tomatoes, I have made the meal more nutritious.

I decided to have just enough lettuce to cover the base of the wrap.

– 2 pieces of lettuce.

Then I decided to add some tomatoes, to make it juicier and not dry.

– 2 pieces of lettuce

– a few slices of tomato

Finally, to add some flavour to the wrap, I decided to add some grilled chicken, which would also be a source of protein.

– 2 pieces of lettuce

– a few slices of tomato

– grilled chicken.

For my fruit salad, I based it on the salad I have at home. My mother usually mixes apples, pears, and occasionally adds in blueberries or papaya for variety of taste, colours and nutrients. Thus, I decided to make a fruit salad of apples, pears and blueberries, especially because my sister prefers blueberries.

So honestly speaking, there wasn’t much research about the contents of the wrap. There was some about how to actually make the wrap skin (when I planned to originally), but then I decided that it would be too time consuming, and thus decided to just use pre-made wraps from the supermarket.

Okay so I used the nutritional-value-calculator on the Health Promotion Board website to calculate the nutritional value of my food item (for one person):

Screen Shot 2013-07-23 at 10.23.04 PM

(I’m so sorry it’s so small. I couldn’t figure out how to make it bigger. You’ll need to click on it to see it full screen.)

Note: I had to substitute some of the foods with others that I thought would be similar because some of them couldn’t be found (e.g. a tomato, the grilled chicken) and there were a few foods (e.g. the blueberries) that could not be added at all, because they simply were not in the database. I also did not put in quantities like the sugar, because they were in small amounts.

Thus, the calorie count generated will be lower than the actual calorie count of the food item.

(on a later note, I think the calorie counter was inaccurate. After doing my PT, I ate my wrap, and despite it supposedly being 183 calories, I was very full afterwards.)

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