30 Minute Meal Prep

Ingredients

• 1.5 heads Baby Romaine Lettuce (washed, chiffonade into thin strips)
• 200 g Cherry Tomatoes (halved or quartered)
• 3 cloves Garlic Cloves (2 for pesto, 1 grated for sauce)
• 1 tsp Capers (rinsed, roughly chopped)
• 5 g Pine Nuts (for pesto)
• 30 g Parmesan Cheese (freshly grated, for pesto)
• 2 cups Fresh Basil Leaves (loosely packed, about one bunch)
• 1 whole Lemon (juice only, seeded; use 1/2 for pesto and 1/4 for sauce)
• 5 tbsp Extra Virgin Olive Oil (for pesto, chicken seasoning, and cooking)
• 0.75 cup Mayonnaise (for sauce)
• 20 g Parmesan Cheese (grated, for sauce)
• 1 tsp Dijon Mustard
• 1 tsp Onion Powder
• 1 tsp Garlic Powder
• 1 tsp Dried Italian Herbs (optional)
• 0.25 tsp Crushed Red Pepper Flakes (optional for heat)
• 1 kg Chicken Breast (boneless, skinless; butterflied and sliced into two fillets)
• 5 pieces Large Flour Tortillas (burrito‑size, for wrapping)
• to taste Salt
• to taste Cracked Black Pepper (about 10 cracks for pesto, 20 for chicken)

Instructions

1. Prepare Lettuce

   Rinse the baby romaine heads, pat dry, then stack and chiffonade into thin strips.

   Time: PT5M

2. Slice Tomatoes

   Halve (or quarter) the cherry tomatoes according to size preference.

   Time: PT3M

3. Make Garlic Paste for Pesto

   Run two garlic cloves over a microplane to create a fine paste.

   Time: PT2M

4. Rough‑Chop Capers

   Rinse capers briefly, then roughly chop them so they blend evenly.

   Time: PT1M

5. Blend Basil Pesto

   In the blender combine pine nuts, 30 g Parmesan, garlic paste, basil leaves, juice of ½ lemon, 5 tbsp olive oil, salt and 10 cracks of black pepper. Blend on high until smooth but still thick enough to coat a spoon; scrape sides as needed and add a splash more oil if too dry.

   Time: PT5M

6. Prepare Mayo‑Capers Sauce

   In a mixing bowl combine ¾ cup mayonnaise, the grated garlic clove, 20 g grated Parmesan, chopped capers, 1 tsp Dijon mustard, juice of ¼ lemon, salt and 20 cracks of black pepper. Mix until uniform.

   Time: PT4M

7. Season Chicken

   Place the butterflied chicken breasts in a bowl. Add 1 tsp onion powder, 1 tsp garlic powder, 1 tsp dried Italian herbs, optional ¼ tsp red‑pepper flakes, 2 tsp olive oil, salt and 10 cracks black pepper. Toss until every piece is coated.

   Time: PT3M

8. Sear Chicken

   Heat a large skillet over high heat, add 2 tsp olive oil, then place the chicken fillets. Sear 3½–4 minutes per side until the interior reaches 165°F (74°C).

   Time: PT9M

   Temperature: high heat

9. Rest Chicken

   Transfer the cooked chicken to a plate and let rest for 5 minutes so juices redistribute.

   Time: PT5M

10. Slice Chicken

    Cut the rested chicken into bite‑size strips or dice, according to preference.

    Time: PT3M

11. Dress Lettuce & Tomatoes

    Place the shredded lettuce and sliced tomatoes in a bowl, add about 2/3 of the mayo‑capers sauce, and toss gently with tongs or a spoon.

    Time: PT2M

12. Combine Chicken with Pesto

    Add the sliced chicken to a separate bowl, pour the basil pesto over it, and toss until every piece is lightly coated.

    Time: PT3M

13. Assemble Wraps

    Lay a tortilla flat, spread a layer of the lettuce‑tomato mixture, top with a generous portion of pesto‑chicken, then fold the sides and roll tightly.

    Time: PT5M

14. Wrap for Storage

    Wrap each completed tortilla in food‑safe paper or place in an airtight bag. Store in the refrigerator.

    Time: PT2M

Nutrition Facts

Calories

450

Protein

30 g

Carbohydrates

35 g

Fat

20 g

Fiber

4 g

Ingredient Substitutions

• Instead of Baby Romaine Lettuce: Iceberg lettuce, Butter lettuce
• Instead of Cherry Tomatoes: Grape tomatoes, Plum tomatoes
• Instead of Garlic Cloves: Garlic paste
• Instead of Capers: Green olives, Pickled peppercorns
• Instead of Pine Nuts: Walnuts, Almonds
• Instead of Parmesan Cheese: Pecorino Romano, Nutritional yeast
• Instead of Fresh Basil Leaves: Spinach, Arugula
• Instead of Lemon: Lime
• Instead of Extra Virgin Olive Oil: Avocado oil, Grapeseed oil
• Instead of Mayonnaise: Greek yogurt, Aioli
• Instead of Parmesan Cheese: Pecorino Romano, Nutritional yeast
• Instead of Dijon Mustard: Whole grain mustard
• Instead of Chicken Breast: Turkey breast
• Instead of Large Flour Tortillas: Low‑carb wraps, Lettuce leaves

Equipment Needed

• Cutting Board
• Chef's Knife
• Blender
• Mixing Bowl
• Measuring Spoons
• Measuring Cups
• Large Skillet
• Tongs
• Spatula or Spoon
• Food‑Safe Paper or Aluminum Foil (optional)

Critical Steps — Do Not Skip

• Achieving the correct pesto consistency (smooth but thick).
• Searing the chicken on high heat without overcrowding the pan.
• Allowing the chicken to rest before slicing.
• Tightly folding the wraps to keep fillings inside.

Chef Tips from the Video

• Toast the tortillas lightly in a dry pan for extra crunch before filling.
• Add a handful of arugula for a peppery bite if you like extra greens.
• Use a microplane for garlic to avoid chunky bits in the pesto.

Troubleshooting

Storage

Refrigerator: Wrapped tightly in food‑safe paper or airtight bag, up to 4 days.

Freezer: Only the cooked pesto‑chicken mixture can be frozen for up to 3 months; do not freeze assembled wraps.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the basil pesto and mayo‑capers sauce up to 2 days ahead; store each in sealed containers.
• Cook the chicken, let it cool, then store the pesto‑coated chicken in the fridge for up to 3 days.
• Assemble wraps just before eating for optimal texture.

Frequently Asked Questions