Wrap with Broccoli, Chicken & Cheese
Cream cheese holds this wrap together. It catches the sliced grilled chicken and chopped broccoli without sliding apart when you fold and grill it.
The chicken marinates for thirty seconds in olive oil, paprika, and Italian seasoning before the grill pan. Half the broccoli goes inside chopped small. The rest sits alongside, whole.
Cream cheese holds this wrap together. It catches the sliced grilled chicken and chopped broccoli without sliding apart when you fold and grill it.
The chicken marinates for thirty seconds in olive oil, paprika, and Italian seasoning before the grill pan. Half the broccoli goes inside chopped small. The rest sits alongside, whole.
Ingredients
- olive oil 1 tablespoon
- paprika (ground spice) 1 teaspoon
- Italian seasoning 0.5 teaspoon
- chicken breast 3 ounces
- broccoli florets (frozen) 3 cups
- tortilla wrap, whole wheat 1 piece
- cream cheese, reduced fat 1.5 tablespoon
- grated cheese 0.5 ounce
Method
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Mix the oil, paprika powder, and Italian seasoning in a small bowl. Place the chicken breast in it and turn it through the marinade until it's fully coated.
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Put the broccoli florets in a pot of water and cook them for 6 minutes until they are tender but still firm.
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Heat a grill pan and cook the chicken breast until done, about 4 minutes per side.
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Drain the broccoli and chop half of the florets into smaller pieces. Slice the chicken breast.
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Spread the cream cheese on the wrap. Place the chicken breast in the center, top with the finely chopped broccoli, and finally the grated cheese. Season with pepper and salt. Fold the wrap and grill it briefly in the pan.
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Serve the wrap on a plate. Serve the remaining broccoli florets alongside.
Grill the folded wrap seam-side down first. The residual heat from the chicken melts the cheese underneath, sealing the fold shut before you flip it.
Why This Works
Behind this recipe
Is 33 grams of protein enough from one wrap?
The wrap delivers 33 grams of protein from the chicken breast and two types of cheese. A systematic review of 49 controlled trials found no upper limit to per-meal protein utilization for muscle building. Thirty-three grams sits well within the range every study tested.
Read the full evidence reviewCan I use fresh broccoli instead of frozen?
Fresh broccoli works and cooks in about the same time. The main difference is myrosinase, an enzyme that produces sulforaphane. Frozen broccoli loses it during commercial blanching, while fresh broccoli retains it if you cook gently. Either version keeps its fiber, minerals, and most vitamins.
Read the full evidence reviewWhat if I use regular cream cheese instead of reduced fat?
Regular cream cheese adds roughly 20–25 extra calories and a few grams of fat per serving. The wrap stays under 550 calories either way. Both versions spread the same and hold the filling together.
