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News / Life / Food

Dinner is a wrap with chicken and kale salad

By Gretchen McKay, Pittsburgh Post-Gazette
Published: March 8, 2023, 6:02am
2 Photos
This Lemon Parmesan Chicken Wrap gets a healthy boost with chopped kale in a yogurt dressing.
This Lemon Parmesan Chicken Wrap gets a healthy boost with chopped kale in a yogurt dressing. (Gretchen McKay/Pittsburgh Post-Gazette) Photo Gallery

Is there anything more satisfying than a wrap?

For starters, they’re super easy to make. Second, they can be customized with just about any protein or veggie, or combination of the two, making for a nutritious meal. Third, they’re portable, so you can take them on the road to the office, your kid’s soccer game or any outside adventure.

I found this winning recipe while scrolling through Instagram reels. It’s technically a chicken salad, because roasted chicken breast is the star, but you also could call it a chopped salad, since the meat is shredded and then mixed with chopped kale in a yogurt-based dressing. It all goes into a flour tortilla with grated Parmesan for a salty, cheesy finish.

If you massage the kale leaves together with your fingers until they just start to wilt, you’ll break down the tough fibers in the greens and make it easier to chew. I used Lacinato kale, an Italian variety with long, blue-green leaves.

This recipe made enough chicken salad to fill four extra-large tortillas. If you’re not a fan of kale, substitute arugula or chopped romaine.

Lemon Parmesan Chicken Wrap

Serves 4. Adapted from jennys table on Instagram

For chicken:

2 large chicken breasts

Salt and pepper

1 tablespoon olive oil

1 tablespoons balsamic vinegar

2 teaspoons Worcestershire sauce

1 teaspoon each garlic and onion powder

For salad:

2 cups chopped kale

1 tablespoon olive oil

Salt and black pepper

4 tablespoons nonfat Greek yogurt, divided

1 teaspoon Dijon mustard

2 teaspoons honey

Juice of 1 lemon

1/2 teaspoon each garlic and onion powder

1 teaspoon Worcestershire sauce

1/3 cup grated Parmesan cheese, plus more to garnish

4 extra-large flour tortillas (12 inch) or 8 10-inch flour tortillas

Preheat oven to 350 degrees.

Season chicken with salt and pepper. In a large bowl, add olive oil, balsamic vinegar, Worcestershire sauce and garlic and onion powders. Whisk to combine, then add chicken and toss to coat.

Add chicken and sauce to an 8-inch baking pan (it should be crowded) and place in oven for 20-25 minutes or until an instant read thermometer reads 165 degrees. Set aside to cool.

While chicken is roasting, make salad. Place kale in a large salad bowl, add olive oil and season with salt and pepper. Toss to combine, then massage kale for 2-3 minutes. Add 2 tablespoons yogurt, Dijon mustard, honey, lemon juice, garlic and onion powder and Worcestershire sauce. Mix to combine.

When chicken is cool, shred it with the sauce. Add chicken to the kale salad, along with remaining 2 tablespoons Greek yogurt and grated Parmesan. Mix until well combined, then taste and add more Parmesan if it’s not cheesy enough.

Divide chicken salad among the wraps, then fold and wrap like a burrito. Toast on both sides in a hot pan, then slice in half. Sprinkle Parmesan on top.