Ingredients Jump to Instructions ↓

  1. 0 1/2 cup(s) water

  2. 1/3 cup(s) couscous , preferably whole-wheat

  3. 1 cup(s) chopped fresh parsley

  4. 1/2 cup(s) chopped fresh mint

  5. 1/4 cup(s) lemon juice

  6. 3 tablespoon(s) extra-virgin olive oil

  7. 2 teaspoon(s) minced garlic

  8. 1/4 teaspoon(s) salt , divided

  9. 1/4 teaspoon(s) freshly ground pepper

  10. 1 pound(s) chicken tenders

  11. 1 medium tomato , chopped

  12. 1 cup(s) chopped cucumber

  13. 4 10-inch spinach or sun-dried tomato wraps or tortillas

Instructions Jump to Ingredients ↑

  1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt, and pepper in a small bowl. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle. Stir the remaining parsley mixture into the couscous along with tomato and cucumber. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half. Exchanges: 3 starch, 4 lean meat, 2 fat. Carbohydrate Servings: 3. Nutrition Bonus: Vitamin C (57% daily value), Folate and Vitamin A (40% dv), Iron (32% dv).


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