I got this recipe from Jorge Cruise’s 3-Hour Diet Cookbook. Back when I was first on my own and just learning how to cook, this was the only cookbook I ever used. Though it’s a book designed to guide you through a dieting routine, the recipes are a great way to learn basic, tasty ingredient combinations. They are also all incredibly quick- some take only minutes and none will have you slaving over a stove for an hour.
[Prep: 10min / Cook: 0-10min]
Ingredients
– 2 chicken breasts
– 4 flour tortillas
– ½ cup cooked white/brown rice
– about ¼ cup (2oz) crumbled feta cheese
– 8 (or more) leaves of big-leafy lettuce (bib, butterhead, romaine, iceburg etc)
– 1 tomato
– about ¼ cucumber
– ½ an onion
– ¼ cup Ranch dressing
- Slice chicken breast into thin strips and pan-fry over medium-high heat for 5-7 minutes, until cooked through.
- Rinse and shake dry the lettuce leaves then layer a couple on each of the tortillas.
- Simply slice the tomato, onion and cucumber. Also layer and distribute across tortillas.
- Top-off the tortillas with a line of chicken, feta cheese, rice and Ranch dressing down the center.
- Roll-up & eat.
[Serves 2]
Recipe based on the 3-Hour Diet Cookbook, Greek Chicken Wrap
Variations
The speed of this dish varies depending on your stock of pre-prepared items. A great opportunity to use pre-cooked/left-over chicken and rice, this all-in-one meal can be thrown together in 10 minutes with no cooking time at all.- If you don’t have pre-cooked rice ready, a small amount like this goes quite quickly and easily in the microwave. Put about ¼ cup dry rice in a microwavable bowl with ½ cup water and a dash of salt. Microwave for 5 minutes on 75% power. Stir a bit and repeat. If not finished after the second go, heat at full power for 1 minute intervals. *Note that microwave power/cook times vary and the final yield of cooked rice may be more than ½ a cup depending on the type of rice. Also, use real rice- not that boil-in-bag stuff.
- Personally, I don’t consider Ranch dressing very Greek, so I actually substitute yogurt mixed with a hefty dash of mint or coriander instead.
- Also, the original version called for no rice, smaller portions and only 1 wrap each…but that version is diet and this one is one is a meal. That being said, I made the diet portion-sized ones the other night and as you can tell by the pictures, it’s all a bit too much filling for just one tortilla each.